Exercise on Ideal Protein
 

Is anyone doing any exercise on IP like walking, Wii, the Gym?? just wondering if it will give more results thank you

Exercise will probably not help your results and may actually backfire if you don't compensate for the extra calories you are burning. You will need energy from somewhere, if you don't replace what you burn, the energy will come from muscle breakdown. I do exercise ( usually running) regualrly, after a strenous workout, I make sure I have an extra protein packet. I waited 2-3 weeks after starting the program before I really went back to running. My body needed a chance to adjust.

Exercise won't speed your losses - it may actually cause your losses to stall. But if you were someone that exercised before IP, after a few weeks you can go back to exercise for general fitness. Most people find they have to reduce the intensity of whatever they were doing before IP. In any case, if you decide to incorporate exercise you MUST add an extra packet within 1/2 hour of finishing, to give your body the necessary fuel to recover.

As an obsessive exerciser who often has small losses even strictly op, my advice is if you haven't already been doing it wait until you are close to your goal weight to start. Ip alone works wonders for weight loss. Exercise only helps for toning.

I was told very light exercising, the second I feel it in my muscles, stop. If I life weights then no more than 2x a week and no more that 5lb weights. Every time you push yourself on exercise instead of burning fat you burn muscle and tear muscle tissues which is the opposite of what you want to do!

Heavy weights with very slow movements for 30 minutes a week are recommended with IP, just as long as you don't get your heartbeat up. I have been doing heavy weights every Friday after about the 3rd week, and I have an extra non-restrictive right afterward. I believe it helped me get over a stall. I pick a weight that is so heavy that I can only do 6-8 reps at a very slow pace and then I can't move another inch, then move on to another exercise.

So is bike riding, at a moderate rate, ok to do? I'm in my first week, and was exercising previously.

Sstw1: As long as you keep your heartbeat very low, especially for the first few weeks. I've read many posts from folks who have stalled out because of cardio type exercises. I don't do them myself, but others have had more success after a few weeks into it.

Maezy1 After I started the heavy slow weights, I have grown lean body mass while also loosing fat mass. Right now my lean body mass is several pounds more than when I started IP. Before I started the weights, my lean body mass dropped every week. After it dropped by 4 pounds, I figured I needed to stop that decline so I added the weights.

Except for the "light exercising" this has no basis in reality. Not trying to be a jerk you were just told wrong. Very, very wrong. Lifting a 5lb dumbell is a waste of time and does nothing. Do you consider lifting a gallon of milk out of the fridge to be exercise? Also - muscle tearing has nothing to do with fat burning.

This is a great way to retain muscle. Low volume, high weight. Once a week. Just a minor point - it doesn't matter if you lift heavier weight faster or less weight slower the key is work the muscle hard with low volume.

Yes. Intensity and duration is important. Less intense and lower duration.

One month in and plan on adding back weight lifting. I'm not in it for quicker losses, but for a change in appearance and physique

guess i'll be adding that extra packet

I walk two miles a night at a slow pace which seems to help with my overall well being without being detrimental.

It's killing me, I want to zumba so bad!

I don't see how occasional zumba would be a problem. There are two reasons exercise is problematic on a low calorie low carb diet.

#1 is cortisol and while zumba might be intense enough to break a serious sweat you are having so much fun doing it I just don't see how 1-2 times a week would be a problem.

The key issue with exercise is recovery. When on reduced calories recovery is difficult and if your body is used to zumba your body doesn't need to make musclular adapations to recover - just replentish any glycogen which again 1-2 times a week shouldn't be an issue.

So do it! Just have your extra packet ready :) If you find you still hit a stall try having 1/2 a restricted bar about an hour before you go to give your body something to burn. The biggest issue folks have with exercise is that they aren't compensating for it with more food, thinking that exercise will speed up losses.

I was really into swimming before IP but I found that it REALLY stalls my losses. So for now I stick to yoga, which I love. I'm going to add in some weight lifting and play with the wii fit when I feel like I have some energy to burn. I figure I will start swimming once or twice a week again in a few weeks and then use it as a big part of my maintenance plan, but that's down the road.

You guys really think it's okay? zumba gets pretty intense, burning sometimes 700-100 calories which is basically my calories for the day. I would think I'd have to eat a lot more than a packet. But, I've been fighting the urge for weeks so maybe I'll try it, do a beginners class. I'll have my restricted before, and a few hard boiled eggs after.

I'm no expert, but I sure enjoy the "high" I get from the light exercise. It also keeps me from getting hungry. Don't forget to drink extra water too:)

The nice thing about Zumba is YOU can actually control the intensity. Do the moves but hold back a little. Take a shorter class - the beginner class is probably a good place because the intensity will already be lower. You can always walk in place or "mark" steps if you feel your heart rate going up too much.

How are you calculating that burn? The heart rate needed to expend that many calories over and hour (I assume your class is around an hour) is more than most people would be capable of.

Well, I have been told my several zumba instructors, seen it calculated on several websites. I don't think it's out of the realm of possibility to assume that an hour of zumba will burn several hundred calories. Your heart rate is up the entire time, you're sweating, and constantly moving. It's likened to spinning.

How many calories, would you say, would be burned in an hour of zumba?

Several hundred easily. I thought you meant 700-1000. Off the top of my head I'd guess based on how you describe it you're burning aound 400-500 per hour. I admit I've never done Zumba myself but I've seen people doing it.

How many calories one burns depends primarily on their weight, their intensity, and the duration. To a lesser extent there are adaptations - the smoother one is at various moves the fewer one will burn.

If you really want to know you'll need to get a heart rate monitor but I would assume your HR is around 140-150 if you're breaking into a good sweat.

Here is one online calculator. Keep in mind it is going to tell you the gross and you have to click through for the net.

my doc forbids the exercise..see info below..hope it helps you...

When you start exercising on a HCG diet, the body will perceive it doesn’t have enough energy sources to rely on and it will believe you are starving. This reduces the metabolic processes and severely slows, if not all together stalls the weight loss process. This is why it is so vital that you refrain from strenuous workouts until you have achieved your set weight loss goals while using an HCG diet plan. In addition, you are already burning abnormal fat with the very low calories diet while on hCG diet. Extra exercising will result in the loss of lean muscle tissues instead.Does being on an HCG plan mean that you have to give up exercising forever? No. In fact, once you have lost the weight you set out to lose you can put yourself on an exercise regimen to keep the weight off permanently. Meanwhile, during the dieting process, limit your exercise to brief walks, stretching, and very low impact exercises. You will find that your dieting efforts will be far more successful because you maintain a fast metabolism with a low calorie intake.[/B]

I have been a spin freak (3x a week faithfully) for the past 18 months and missing it like crazy:dizzy:but I want to listen to him

the gal that works at front desk at his office is a soccer fanatic and said she has bee faithful to his direction..no intense exercise..she has lost 25 lbs in 5 weeks...she looks amazing and wasn't that heavy to begin with!

I can't stand walking on treadmill or around the block..I have one of those large yoga balls..I am going to implement some work on it along with some weights for these flabby arms of mine!

HCG is 400-500 calories per day.

Also- HCG drops or injections do nothing. Complete scam. You lose fat because you're on very few calories.

After reading and looking at the calorie burn calc. that John suggested, I would burn almost 400 calories at a very light pace in Zumba. I was very regular doing it 3-4x weekly but still needed to get the weight off. I am just curious why the additional exercise makes your weight loss stall?

Also, do you guys think lifting is better than cardio on this program? I am only in my 4th week OP. I have been wanting to go back to Zumba or Core but really don't want the stall :(

For one, you don't have glycogen stores to draw from when burning extra calories - that is depleted when your body goes into ketosis. For another, the calories in IP are SO low that your body doesn't have enough fuel to help your muscles recover. That's why IF you are going to do light exercise, you have to add an extra packet - you need to give your body some fuel to help in recovery and keep your muscles from retaining water.

I've been on IP, for 2 1/2 weeks and was told it would be ok to play basketball after 2 weeks as long as I drank a additional protein ( peach mango specifically bcuz of its high protein content). just played today, so I will see this week if results are affected.....


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I think that you have to do what is right for you. Try it and try adding the extra packet. MY info came from MY DOCT0R who has done a ton of research so I will trust her. You will find what works best for you You trying different things to get back into exercise. I wanted to compete in my spring triathlons again this spring but its gonna have to wait a year.

Anna, I also was a Zumba fanatic. I went several times a week. I burned about 550-600 calories an hour (according to my Polar FT4 HRM). I miss it also, but I was afraid of what it'd do to my losses, so I dropped it. I had tried doing it at a lower intensity, for a separate medical issue, several months before I started IP, but still couldn't get it down to a true low intensity exercise. Could just be I have an awesome, high energy instructor (which I do, I love her!) and that's why I couldn't lower my HR enough. I plan on picking it back up when I'm closer to goal weight.

I've started walking (with a little jogging thrown in when walking is just too slow :) ) between 2 to 4 miles per day... I just have too much energy NOT to move. I'm starting the C25k program next week, although may have to slow down the process if it causes weight stalls. :(

Is it the protein, the carbs or both in the extra packet that is needed after exercise? I'm on alternatives and mostly use a protein shake that has no carbs. If I start exercise do I need to use something else?

I Zumba all the time on phase 1...often after an hour of bootcamp. Once your body is used to ketosis you should have energy to burn.

It's the protein and calories. Your muscles need something extra to work with for the repair/recovery process.

Thanks! Just wasn't sure if I need to get another product for post work-out. :hug:

No problem! I wasn't able to afford extra IP packets so I have EAS Carb AdvantEDGE ready-to-drink shakes for my post exercise :) Nutritionally they are almost identical to IP!