[MDLoser]

Originally Posted by Maile

In the State of Thin the authors demonstrated the importance of exercise ..6 days a week for 70 minutes a day. Exercise increases your metabolism which is vital to maintenance. I am trying to work up to 70 minutes.
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Thats a lot of time. I really hope it doesn't take that much time to maintain. Between work and kids I can't find that kind of time. I run 3.5-4 miles 3 or four times a week. That's only about 30 minutes of exercise each time. I hope exercise intensity can make up for the shorter time.

[bubbleblower]

Originally Posted by MDLoser

Thats a lot of time. I really hope it doesn't take that much time to maintain. Between work and kids I can't find that kind of time. I run 3.5-4 miles 3 or four times a week. That's only about 30 minutes of exercise each time. I hope exercise intensity can make up for the shorter time.

In the end, it's all about calories in and calories burned. I was sick much of the time after beginning maintenance until about 3 weeks ago and was unable to exercise. I lost weight, some of it due to low calorie intake and the rest due to loss of muscle mass. I've gained some of it back through exercise and focusing on upping my calorie intake. Right now I typically work out 3 times per week for about 50 minutes each time. What I do (spinning) is pretty high intensity, and I burn a lot of calories as a result. I lose weight unless I really focus on eating more. I have a typical P3 big breakfast daily and mostly protein and veggies the rest of the day along with a Quest bar but sometimes have GF pizza and salad or something similar. I also eat dessert once in awhile and drink red wine. Each person is different, but I wouldn't read too much into the NWCR statistics. I have no doubt that more exercise makes it easier to maintain weight loss. But is it an absolute necessity? No. It will, though, make it easier to focus on a healthier lifestyle and make it more self perpetuating.

[Maile]

Bubbleblower: Your wedding sounded wonderful and how nice that you had excellent GF foods to eat. I am also finding that getting 70 minutes in a day is hard. I usually get 50 mins in. I think you are right about each person being different..and intensity being a factor. Your tennis outfils sound fun. Who would have thought we would get excited about workout clothes?

MDloser: I think you are right about intensity being a factor. I hear you about being busy with work and kids. I hope your maintenance is going well.

Crystalwolf. I hope your first week is a good one.. That is a great idea about the 5 minute circuits. I am going to try to add some of those at my job as my mornings are too tight to add minutes.

Lizzyrr: The registry says 6 days a week 1 hour a day..The State of Thin pushes for 70 minutes a day 6 days a week. That is something to work up to. Good for you going to the gym early! You are so ambitious tackling exercise with a newborn. I find that early morning exercise works better for me...as I can try to talk myself out of it after work.

[65X65]

http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Has nice definitions of intensity and suggestions for how to get the time in.

There does not appear to be much difference for people as they age either from this source.

Anything is better than nothing and it does not have to be in the same time block either.


If you are short on time, circuit training has been getting a lot of credibility as a more effective /better choice than cardio alone. Something about the "bursts" of burn. I think your body gets hoodwinked (kinda like some aspects of IP ) as it can't predict daily what the routine is and get used to it.

http://www.huffingtonpost.com/jill-s-brown/after-burn_b_1348070.html


http://www.mayoclinic.com/health/int...aining/SM00110

[mars735]

Thanks bubbleblower, Maile, & 65X65 for the exercise ideas & info I'm 4 wks on maintenance, totally out of the "not enough carbs to exercise" mode, but seem have inertia from 8 months of Phase 1. Guess it's time to get started so I won't feel so nervous about gaining back weight.

[cassieleeanne]

First day on maintenance so I figured i would stop b this thread and say hi!!

[CrystalWolf]

Yay Cassieleanne another newbie maintainer with me. Today is my 4th day. I had to make my first big decision of how to handle food today. Pizza party at work for Boss' day and office clean up day. I didn't have any slow carbs at breakfast and won't have one for dinner. I brought a salad with over two cups of good veggies and then had about half of a piece of two types of pizza with it. It wasn't as fabulous as I imagined! I enjoyed my salad more! Yay for new and improved relationship with food!

[cassieleeanne]

Originally Posted by CrystalWolf

Yay Cassieleanne another newbie maintainer with me. Today is my 4th day. I had to make my first big decision of how to handle food today. Pizza party at work for Boss' day and office clean up day. I didn't have any slow carbs at breakfast and won't have one for dinner. I brought a salad with over two cups of good veggies and then had about half of a piece of two types of pizza with it. It wasn't as fabulous as I imagined! I enjoyed my salad more! Yay for new and improved relationship with food!

That is great, it is funny how things taste different now that we have moved through all phases. Congrats on four days, sending good vibes your way to keep up the good work and keep the weight off!!!!!!!!!

[cdnmomof2]

Been in maintenance for almost 2 months now... Hello

[Maile]

HI to cdcnmomof2 and cassieleeanne! Have a great day in maintenance.

Crystalwolf..it is funny how you can spend months thinking how you will enjoy certain foods again..and then when you eat them, they were not as good as you remembered. Great job on the pizza lunch.

mars735" 4 weeks of maintenance! You are doing well.

65x65 Thanks so much for the articles. Intensity is exactly what I need to work on. Nice to hear that age is not a factor.

Off for cold walk.

[CrystalWolf]

Waving hi to mars and cdnmomof2!
Maile, hope you enjoyed your "brisk" walk.

Have to face my first food court lunch today due to location of an outreach I will be at. Can't really take my lunch. There is a subway so I plan to come up with a good salad option. Hope no one minds my daily posting in here, I feel like I need more support in maintenance than I ever did during P1-3!

[65X65]

Originally Posted by Maile

65x65 Thanks so much for the articles. Intensity is exactly what I need to work on. Nice to hear that age is not a factor.

Off for cold walk.

LOL...you got that right about the "age" thing! That was my biggest worry in my list of worries when thinking about starting this nearly a year ago now...so...those of us who truly are "seniors"...can do this with the right mix of the diet,compliance, exercise and a determined mind!

You have been an inspiration...I hope 2 years from now I am able to post that I'm maintaining as you have! Made the decision in the last few days to finish up the IP food that is expiring soonest...then start phasing off. Coach agrees it's time. I wanted a BMI of 22 ... only a few pounds, and I hope that can still happen as I go into maintenance. My coach thinks it probably will.

Thanks again for YOUR experience and inspiration!

[Ishbel]

Hey Hey Everyone,

Once again, lack luster in the posting arena but I'm still here and still breathing and still maintaining. I'm forever thankful for anyone who posts so I appologize again for not posting much as I'd like to. I like to give back to anyone who gives to me (I'm continually inspired and love reading about people's success and struggles for maintenance as it makes me feel less alone).

MDLoser I run 3 times a week sometimes (rarely) only twice a week and usually get in about 2-3 hours total. With my time schedule it's difficult to get more as much as I'd like. I agree with bubbleblower, it's calories in and calories out. I think you're doing great with 30 minutes 3-4 times a week and you can usually use the scale to see if you need to do more or eat less. Personally due to my timing I just eat less (not ideal but reality).

maile I could never seem to be the morning person that could get a run in, in the morning. Just thinking about getting up earlier makes my head hurt LOL. I need to get it in right after work and always try to keep to the same days for scheduling. If I go home and not straight to the gym then I'm screwed. But I have gone to the gym and said "Ok 10 minutes, just do 10 minutes and if you're still tired go home". Of course after 10 minutes I say "ok you're here, dressed and really you only need to do another 20 and you're good" LOL

CrystalWolf/cassieleeanne WELCOME

cdnmomof2 Hello to you too! Way to go on 2 months!

65X65 Thanks for the articles, good reads!

____________________

I'm down to the states for a little shopping trip this weekend, anyone know of anything I should be getting food wise that they feel is helpful to them in maintenance (that you can't get in Canada)...anyone...anyone...anyone?

[cassieleeanne]

So thinking I need to change my routine up, I feel the last week phasing off I have slowly started slacking a little. I am like oh I met my goal, but I need to remember I need to stick with the goal and not let my weight come back on. So I am going to be forcing myself to wake up early on week days to go to the gym before getting ready for work. It is going to be so hard waking up at 5 but at my last job I woke up earlier every day to get to work by 6:30. So I know I can do this and I will do this. Need exercise to balance out all the extra calories we are supposed to be eating now.

Hope everyone has a terrific day!!!!!

[Iolani]

I have been on maintenance for a few weeks now and I promise myself to go for a walk when my work schedule permits, but I have not done so.

Reading about all of you out there, waking up early to exercise, might help me start exercising. I shouldn't have any excuses as I used to a personal trainer years ago and have all the equipment at home.

I should dust them off tomorrow and start....