Why am I not allowed to do a little bit of exercise on IP Phase 1?
I'm re-starting IP tomorrow. I had started it for the first time in my life about 1 month ago. I had lost 7 lbs in 2 weeks, but dropped IP due to a couple of temporary circumstances. I'm now back to focusing on IP, but what irks me about being on Phase 1 of IP is that we are not allowed to exercise.
Has anyone broken this rule? I'm not a hardcore exerciser (obviously...I'm 40 pounds overweight after all....gained a solid 10 pounds each year for the past 4 years), but I do feel like I need to work my heart muscle by doing some cardio. Can you still lose weight if you decide to do 30 minutes of exercise 3 to 5 times per week? IP is supposed to be healthy, so it boggles my mind that just A LITTLE bit of exercise is not encouraged. Any thoughts? |
The issue with IP and exercise is that the diet is SO low in calories, exercise can actually HURT your weight loss because you aren't taking in enough calories to sustain daily function, exercise and muscle recovery.
After the first 3 or 4 weeks on IP your body should be pretty well adjusted to the diet - at that point if you felt like you wanted to add some light exercise (lower intensity than before IP, if you exercised regularly) that is fine - BUT you need to add an extra packet within 1/2 hour after finishing. Exercise will NOT improve the results on the diet, but if it makes you feel good to do it, there's no reason not to. Just give yourself a couple of weeks, and make sure you add the extra packet if you decide to start. Also, listen to your body - if you are unusually fatigued, shaky, or don't feel good, your body might not be ready for exercise or you may be doing it at too high an intensity. |
I personally wouldn't waste my time on cardio unless you feel like you want to get some light walking in. What would be more benificial is some strength training to help bulild muscle while you lose fat. 2 to 3 times per week for no more than 30 minuties would be very helpful. Also make sure on your workout days you get in an extra IP food right after you exercise.
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Then suggested to start with something gentle (walking, yoga, gentle home video - no P90!) to ensure that adding exercise doesn't slow weight loss. As Dana mentioned, there is growing research that we have wasted countless hours on cardio equipment and would much better spend our time building muscle. Remember, 80% of weight loss is in the kitchen. The exercise sure make us feel good tho, doesn't it? |
I would think that exercise would increase cravings... after all exercise increases the bodies need for calories.
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Joe, this article explains it pretty well: http://www.womenshealthmag.com/fitne...ining-workouts
The basic gist is that when you build muscle, your body is consistently burning more calories throughout the day. Cardio gives you a burst of calorie burn while you're doing it, but the overall impact isn't as great. |
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Also the IP program itself appears to endorse Slow Move Strength Training as it's preferred method of exercise. |
you can help maintain muscle while on ip, but you won't gain muscle (except for newbie gains) at a caloric deficit. muscle gain requires a caloric surplus.
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I do yoga about 3 times a week (started out doing 'gentle' yoga, but the classes I've taken lately aren't so gentle, lol). I've abandoned cardio- I tried swimming a few times, which was my pre-IP go-to workout, but it just made me feel run-down.
So you CAN exercise, just not of the all out, huffing and puffing variety. |
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