Exercising
 

Is anyone else exercising during third week of phase 1?

I have been working out since before IP. And I have been fine.. I haven't gone to the gym in a couple weeks. just been too busy. But I have been fine the whole time. In fact I feel gross because I haven't been going. I actually feel heavier even though I'm not. Everyone on here say you really shouldn't. Depends on the intensity. I say, physical activity doesn't hurt anyone. Just stick with cardio and light weights. Even walking a few times a week... you will notice a mass amount of energy. And you WILL feel good. I wouldn't be doing any strength training. And the days you are working out make sure you get an extra packet in. I drink a protein shake directly after my workout.

I started IP after I had registered for 2 half marathons so there was no way I could stop exercising. My coach said that he ran a half on Phase 1 so I figured I could too! However, I didn't have enough energy to run more than 3 miles (and that was hard too) :dizzy: so I switched to the Alternative Phase 1 this week. I feel great & have a lot more energy!
I love IP, but I also need to exercise ~ it makes my head happy ;)

The first three weeks I could not exercise. You deplete your glycogen stores and your body needs about three weeks to be able to use ketones properly. I now do 30 min cardio 2x and strength training 4x a week. There is a book out by Phinney and Volek about low carbohydrate performance. It will give some ideas. I think they recommend to not eat certain amino acids and carbs after exercise if you want weight loss, to do cardio only up to 65% of your maximal heart rate etc. Their idea is that low carb eating enhances performance in certain sports, e.g long distance running.

I hear Pilates and yoga are recommended.

The program is designed to avoid exercise in phase 1.
Have you asked your coach?

I want so badly to be able to still do my half marathon that I was planning for in April but I am on Day 6, tried to exercise and felt LIKE CRAP. How do you do it? Do you lose weight as quickly on the Alternative Phase 1? Tell me more :).

I am doing Winsor Pilates and it's really helping me to lose inches and tighten up. My hubby traveled for 4 days for work and came back and noticed a difference.

The alternate plan includes more carbs. Weight loss will be slower but you will feel better while exercising. If the exercise is most important, talk to your coach about switching. If the quick weight loss is most important, the Half marathon will need to wait. It is a choice only you can make.

Hang in there! You will definitely have more energy after the second or third week when your body is utilizing fat more efficiently. However, it wasn't enough energy for me to run more than 3 miles. I only ran twice during my first 3 weeks & had lousy weight loss the weeks that I did run.

I weigh in today & I have a feeling I have gained since switching to the Alternative Phase I Plan last week :mad: but at least I have more energy to actually run. I'll keep you posted! :D

I just bought a fairly new book called "The Art and Science of Low Carb Performance". It might help you figure out a way to continue on a VLC (very low carb) plan AND lose weight. These doctors have recent research they have presented in a different book targeted for professionals but this one is for athletes. The Kindle version is very inexpensive.

It was very hard to exercice first 4 weeks. After consulting with coach and trainer, we upped to 4 packs on days of training and lowered intensity. Weight loss is slow, avering 2 lbs per week. On weeks I have no weight loss, I lose inches. That got me down at first, but after talking to my trainer, we agreed it was better in the long run to lose inches and build muscle than have rapid weight loss. This helps me when I get down on the lower weight loss.

I have worked so hard for two years prior to IP trying to get well, it was very important to me not to regress. Also, my trainer has an enormous waiting list of people wanting to train with him and I do not want to lose my ideal times with him. I do see amazing results in my body even though the weight is slower than the average people. I know I am in this for the long haul. Now that I am in my 8th week, the zero loss does not bother me as it did in the beginning. I have still lost more in 8 weeks than I did in 1 year and half, so I am still way ahead of the game.

Thanks for pointing out the book by Phinney Volek, just ordered it.

2/week is NOT slow!
If there are inches lost but no scale movement, there was still fat lost
Start looking at fat loss vs weight loss!
This isn't a race. The first person to goal wins nothing except learning how to maintain.
You're doing great!

Thank you! I am having a difficult time making this choice...but the choice does need to be made.

I am thinking my half might need to be a 10K and then do a half later in the summer after my body has released all of this extra weight. Thanks for the encouragement. I hope to still keep a base of 2 to 3 miles .... but maybe after a few more weeks of this.

Thanks for the info :D

That is awesome! I feel the same way, I'm ok with the weight coming off a little slower :D

But this protocol calls for very low carb and high fat. Isn't high fat and a massive amount of calories going to come with its own host of problems?

Actually no. Read the science.
Gary Taubes has two great books too.
It is really the carbs that cause the problems. We've been lied to!
I'm doing IP b/c I needed more structure but I never felt better in my life than when I did Atkins. All my labs proved it, too. The problem is that I knew this time I'd need more help reigning in the portions, which had gotten wayyyy out of control. Atkins isn't the best plan (for me) for portion control. IP has worked like a charm.

What does your alternative phase look like??? Do you just have an extra packet or two or are you including other food groups?

The Alternative Phase 1 protocol from IP is posted in the Newbies sticky thread at the top of the forum. There is also an official Athlete's protocol, which is different - if I can find the thread where it is posted I will link it up here.

I've been seriously thinking about getting back to the gym at the end of the month. I'd love to see the athlete's protocol if you can find it! Actually, I'm gonna search the threads...if I find it I'll post it!:)

I exercised throughout all my ip time.
Hard, bootcamp style weight cardio circuits, spin, etc.
After the first couple weeks I felt great.
I didn't always have an extra packet, although I always got in my oil salt and water.

I didn't lose any lean muscle mass. For the past 2 years I have maintained using a very low carb diet and revert back to phase 1 whenever I feel my weight creeping back up.

I think if you exercised before ip than continuing to do so is fine. If you plan to be on phase 1 for a long time you may want to evaluate if perhaps waiting to exercise until you are closer to goal would be better.

This is just my experience.

That said-I think it is very difficult to increase muscle mass on such a low calorie diet. Maintaining muscle is probably the best outcome, although of you have a lot to lose some of that will have to be muscle.