Exercise on IP
 

First day on IP... I'm anxious to workout but my doc told me nothing for the first 2 weeks besides walking.

Just wondering what others are doing or have done after the 2 week mark that was ok while on IP. Thinking about Pilates or Zumba. Would love to get input from those who have been successful with their regimen.

Thanks!

I was told no exercise!

There are several threads discussing this subject. But here's the Cliff Notes.

On IP you are only eating between 600 and 900 calories per day. You deplete your glycogen stores when you go into ketosis. So basically, your body has nothing to fuel it if you also exercise at any kind of intensity level (as in, burning more than 100 calories or so). Most people who try adding exercise see their weight loss get SLOWER or stall out, because your body will start retaining water when the muscles can't repair properly. No fuel = improper muscle repair.

If you were an avid exerciser before IP, you can probably do SOME exercise after the 3rd or 4th week. Your body needs a little time to adjust to being in ketosis. WHATEVER exercise you decide to try (low intensity or more vigorous), you have to add more food - an extra packet immediately after exercise, and possibly also a restricted item or extra eggs before exercise too. Listen to your body - if you are overly weak, dizzy or don't recover well, you pushed it too far and didn't fuel your body correctly. If your losses slow down, dial it down.

The one thing I WILL stress is that exercise will NOT improve your results. IP is designed to work without exercise, and works best if you don't.

Does anyone here run at all on phase 1?
If so, what do you eat before and after your run?

So we shouldn't exercise?Because my coach told me I can exercise after 3 weeks, but I can only do low intensity cardio.

I totally have NO problem being told NOT to exercise! ( grinning!). I pretty much run my butt off on a daily basis...

What about "toning" type excercises,
 

Sit ups and the like? Would you believe i have a urge to do some of that? Go figure.

Jac

I started running after about 4 weeks of being on IP and was on the program about 24 weeks. Near the end of the program I had raced in about 5 races and felt fine the entire time! Just eat an extra packet and you are good to go!

I'm doing yoga and some strength training. I got off the cardio rollercoaster after reading over & over how much it stresses the adrenal system. I limit it to about 20 minutes now unless I'm just having fun, like cycling.

My coach wouldn't let me start working out until after my first month. As with most things diet related, everyone's body reacts differently. If you start seeing negative results due to your new workouts, adjust accordingly. Also, listen to your body and know your limits.

I workout 3 times a week. My coach has me doing both strength training (nothing too heavy though) and cardio (HIIT). I have to consume two extra packets on my workout days though. One an hour before working out and another right after finishing.

As far as results go, weight loss is about the same but there is a noticeable spike in muscle % and drop in fat % on weeks that I am working out.

I started working out 2 weeks before I started IP. And I have been working out since I started IP. (this is my 4th week on IP). I have had no problems. I feel amazing after a workout. full of energy. My routine is different each day. I go to the gym about 4 times a week. I always do cardio. either the Elyptical or running laps in the indoor track for a good 40-60 minutes depending on my mood. And i'll alternate legs and arms, using the weight machines. And abs. lots of crunches.

The days i work out, I make sure I drink a protein shake after my workout. You NEED that extra packet for sure.

Working out will not up the weight loss but do it if it makes you feel good.

I workout becuase I feel better and my body feels so much better and tighter! ha! I do Yoglates two to three times a week. It's a pretty intense workout that give me all the cardio and bodyweight training to build muscle. My Dr. really wanted me to do minimal cardio and focus more on weight training becuase that builds muscle and muscle burns fat! It's very hard for me to just not workout but I don't think pilates would hurt you because it's mostly stretching and using your own body weight to do things.. and truthfully, everyone can benefit from stretching!! I can actually do that alone and feel a difference in my muscles! Make sure you bring a protein drink with you so you can drink it right after your workout. If you feel a bit tired during the workout, maybe you can drink half a shake before your workout and the other half afterwards. Good Luck!!

I waited 6 weeks before restarting exercise. I worked out for 15 months prior to that. I switched from JM cardio to strength training. I also took two more packages to be on the safe side. So, I was not following the IP plan really. But under those conditions I could improve muscle tone. I would keep cardio to 65% of your maximal heart rate. With JM I usually was around 80-85%, which is why I gave it up. There is a book by Volek and Phinney about exercise performance under low carb conditions with many recommendations. I decided to continue exercising because it tones my body while it is shrinking and makes me feel better. In fact, the results I got through exercise make up at least one clothes size if not two.

I'm on my third week and started doing pilates to tone and tighten for my trip to Maui in 13 weeks. I'm not breaking a sweat and I am not doing it for weight loss. I need it to release stress (I work as an executive in sales) as well as to maintain my flexibility, core, cardiovascular endurance and stamina.

As I suffer from panic attacks, pilates also allows me to focus on my breathing so that I am better in high stress situations where I forget to breathe and end up in a panic attack. Along with IP, it's also alleviated trips to my chiro for adjustments (was 3 times a week, now I'm once a week).

My coach said as long as I am not drenched in sweat, it is ok!

That sounds perfect! Just still make sure you add the extra packet afterward, so that you replace what you burn. I did very light yoga as I got closer to my goal, it just felt so good to stretch myself out!

Definitely! What are your thoughts on the EAS Advantage low carb shake post workout?

It's one of my standby shakes. Usually I have an EAS Carb AdvantEDGE chocolate shake or one of my Syntrax nectar mixes after the gym. I've also used the EAS vanilla shake as my coffee creamer for a while now!

Does it taste good as creamer? You are so creative Scorbett. Ive learned so much from you:)

I sweat like crazy! I mostly just have a restricted everyday since I workout everyday. I also have a total of 4 packets. I'm considering increasing to 5 just to see how that impacts my weight loss.

I have to be honest. The reason why this plan really appealed to me was the whole no exercise thing. Haha. I'm a single working Mom, I don't have the time!

Exactly why I do Yoglates too! If I didn't do it, stress builds up in me so much and Yoglates is the way for me to release it. Plus, I have lower back problems(spondylilothesis) and stretching is the only thing that has helped me with flare up and aches. I wouldn't stop the pilates if I were you.. it seems like you deal with a lot on a daily, so get your stress relief somehow! And I love the EAS AdvantEdge Carb shakes. My fav is the Dark Chocolate but I really like them all. Like Scorbett said, it does make a great creamer for coffee and I saw a recipe on here somewhere on how to make a Wendy's frosty with them too. Yum!! All about getting a treat and some good protein! :carrot:

I recently started swimming at the one month mark. I have a protein shake on the way to the pool and swim for about an hour. I have another protein shake on the way home. I feel awesome and strong on days that I swim. :swim: Good Luck!!!

When I was diving during the initial weeks of IP, I found that I got very tired and shaky and really needed my pre- and post- dive foods, plus a bar in between dives. Nowadays I have breakfast beforehand as normal, a bar in between dives, and lunch as normal on dive days and I feel absolutely terrific. Honestly, I don't get as tired as I used to when I ate "normally." My body has apparently adapted to the diet and has become more efficient at using fat for energy - which makes sense based on everything I've read. The downside is that now that I'm approaching maintenance I really feel that I have to move toward the transition very cautiously as I don't want to do anything that will affect how great I'm feeling these days.

The bottom line is that you really should listen to your own body when beginning to exercise, and add an extra packet (or two) as needed. Be cautious particularly in the early stages of P1 (before your body has fully adapted to the scarcity of carbs). I also suspect it's a lot easier to begin exercising again for those of us who were active pre-IP.

I wouldn't say it's as good as CoffeeMate, but since I've become aware that liquid creamer is pretty much flavored oil I will never go back to using it anyway :) It's definitely a little richer than skim milk, and because it's already vanilla flavored I don't have to use sweetener. Plus you can use 2oz (1/4 cup) without it having much of an impact on your daily intake.

I'm in my 5th week and I just re-started yoga/meditation daily before and after work. However, I don't over-do it and I stop if I feel dizzy. I do this because it makes me feel better before work and after work/getting home/driving in traffic. It helps me clear my head before I go make dinner.