Is there an exercise thread? Any fellow exercise lovers here?
 

Anyone exercising regularly? Love to exercise? Want to talk about it?

I LOVE exercise! It's driving me crazy that I'm not supposed to work out right now. It has never helped me lose weight (even when I had a personal trainer, no luck) but I still love it. Walking, kettlebells, and turbokick are my favorites. I look forward to getting back to it.

How long do we have to wait? I definitely don't want to mess up and burn muscle. I like muscle. ;)

I have done complete IP with a coach in the past and at that time the advice given to me was nothing for the first 3 weeks then I could walk but not get out of breath. I did not do anything more strenuous than that, but frankly it almost pushed me off the plan. I could hardly stand it.

I am personally doing the Alternative plan this time around because I have to exercise and I KNOW it is good for my body. To each there own, but for me this isn't just about getting smaller numbers on the scale. There is so so so much good that comes from exercising that I will NOT ever give it up again just to see the numbers drop more quickly. Especially for women, weight bearing exercise is extremely important. I strive to be healthy not just thin.

I am so glad to find another person that loves to workout on this board. I love to read about it, talk about it, research it, do it!! Looking for like minded people and people to motivate and support and to receive that also.

How far are you into your IP journey? Are you doing strict IP with a coach? or using Alternative Products?

After my first month on IP I added back in light strength training 3x/week. This was a far cry from my heavy lifting, running, and yoga (I exercised 6 days per week with one rest day). But, it's worth it in the end. At least you can get some exercise in!

There's a thread I think it's C25K peeps. Those are all IPers following the couch to 5K program.

Yay another workout lover! Yes there is a C25K. Nice people there and I follow it and contribute. I was just hoping to also find a group that exercised daily and loved to discuss it as much as I do. Or others that wanted to share motivation and support.

I am in my first week, and I have 80-100 pounds to lose. My plan is to take it week by week. I'd rather be larger and fit than skinny and unfit, but I do need to get to a healthier weight before I consider jumping back in, or switching to the alternative plan. I've eaten healthy before without results so I know I need to stick with something drastic for right now. I am using alternative products, no coach. My husband questions that approach and thinks I'd be better off switching to the clinic. We shall see. Week one ends tomorrow.

Good luck with your weigh-in tomorrow! How has your first week went?
Yes you probably want to wait at least a few weeks to let your body become more adjusted to the plan. Be careful and listen to your body is you do decide to exercise.

I found that despite watching my calories and working out a LOT I wasn't losing any weight. Looks like we're on the same there. This diet was the best thing I ever did. It's nice to see my gains at the gym now too..I probably flex in front of the mirror way more than I should when I'm at the gym. Hehe! I tried running last week too and I was blown away by how much better I was (which obviously makes sense seeing as I'm not carrying around a bunch of excess weight). :) Can't wait to get back to my usual exercise regime though.

It's been almost too easy. The thing I struggle with the most is taking all the vitamins. I'm not one to take pills (even for a headache) and now these big supplements have me gagging. It literally took me 3 hours to get them down today. No signs/struggles pertaining to ketosis. Day 2-headache, day 3-sick. I lost 2lbs/day for 1-3 and a 1/2 pound since day 3. But 6 1/2 pounds and 3" in week 1 ain't so bad.

Tell me more about your workout regimen and schedule. How old are you if I may ask? I am coming off any injury so just slowly increasing my running again and back in yoga. Been hit and miss with weight training since restart. Ready to hit it hard again!

Simplchaos and boyz4us, exercise was also a big question for me. I am going to write a longer post because I think it would have helped me when I started.... maybe there will be a few things that will help.

I had a great coach who encouraged me to do whatever I wanted (in regard to exercise) once I felt up for it. They said the first 3 weeks no exercise for sure (light walking ok) but after that would be OK based on my desire. My coach is also a nurse practitioner at my doctor's office, and the doctor supervised the whole thing, so I got a lot of really good medical advice. They weren't so married to protocol in the sense that if there was something to adjust for my particular circumstance they would, but I stuck pretty close to 100% (the adjustments were in adding IP packets or not for the most part). I have lost about 80 lbs on Ideal Protein over the last year, went through P2/P3 last month, and now have been in p4 for 2 weeks.

I have just seen Kimo88 post a few times in another thread, but I think we have a kinship in similar stories to some extent, as my exercise experience was similar to what she describes above.

For me, this is what happened, and it worked well for me:
1. The first two months I had big losses and was only able to do walks, sometimes up to an hour, but this is much less than what I was doing before, which was a lot of hot yoga and heavy duty weights and cardio.
2. After that my weight loss slowed to 1 or 2 lbs a week, maybe 4 or 5 lbs a month. At that time I started to feel more energy, and just naturally wanted to do more - hiking more strenuously, swimming, hot yoga, etc. - this actually resulted in faster weight loss/inches, so it also didn't scare me.
I added in an extra bar or drink at that time, and again, it didn't slow weight loss. I only did it on the days I did something active. My coach actually said if I was going to do a lot I could add in a baked potato (plain) instead of the extra packet, but I never did that, as the extra packet seemed to work fine and something about the potato made me nervous, so I just trusted that instinct. Looking back on it I think it actually would have helped me. They had another (male) patient who was successful and lifted weights the whole time, and he did the potato.
Basically I did what I could while staying within protocol, with the option of the extra packet. If I exercised enough that I felt light headed at the end of the day, I knew I had pushed further than my body/organs etc. could handle with the amount of calories I was giving it, so I learned not to go that far. My body was very clear with me what I could and couldn't do, and I listened to it and trusted that. There was a like a wall that I would hit, it would clearly feel like "I'm done" and then I would stop. That would sometimes happen at night too - maybe I would be working around the house on something - cleaning or whatever - and then around 8:30 this "I'm done" feeling would come, and I would just trust that and lay down for the night.

I personally did not think I could do weights, as it sapped my energy too much, so I didn't. After a while my routine was hot yoga 3 to 5 times a week, 1 hour fast walk/hike on hills the other days.
I had a lot of energy to do all of this.
3. After about 8 months, I was about 15 lbs to goal, and started to feel very depleted and also about to start the holidays, and my weight loss had slowed to 2 to 3 lbs a month. My doctor said that adding some oil and fat sometimes actually helps speed weight loss at this point, and I did that. Per their suggestion, I added 2 tsp oil and actually some cheese here and there (about 1 0z per day) and sometimes an extra packet, and ate more red meat (higher fat) than I had been. My weight loss didn't increase any faster but I did keep losing weight slowly, and I think it helped me stay on program at a point where I started to get really bored with it. I was still able to exercise as I noted above.

4. After 10 months, I was about 5 to 7 lbs from goal, and started to feel extremely low energy. The doctor felt that perhaps my goal was too low, and I could stop if I wanted, but we decided together that mentally I just needed to see if there was any more weight to lose, so I had no regrets. Under their supervision and direction, I stopped all exercise for 30 days, cut out the extra ip packet and oil and did very few restricted foods. This made me miserable and I couldn't do anything but work for eight hours and go home and sit on my chair:).
5. After 3 weeks of that I called and said "this isn't working". They said there was a good chance that I would lose weight in P2 and p3, and we decided to start p2. That week didn't really help much with my energy (still was very depleted) because it's not that different from p1 to be honest, so after still feeling miserable for a week I called and asked if I could start p3 early, and they said because I likely waited too long to do p2 anyway, that it would be fine for me. I did lose 1 lb that week of p2.
6. After 3 days of p3 I had all my energy back and was able to go back to the workout routine easily, and felt strong. I lost 2 more lbs during p3.
7. I have been in p4 for 2 weeks and have lost another 1lb. For some reason I didn't gain the 3lbs glycogen, I'm not sure why, but I'm not going to worry about it:). I think it might be because I was able to go back to my workouts.

For me, keeping going with the exercise was really important for my overall well being, it helps my mental state tremendously, and also made me feel like I was keeping everything toned up and functioning - I wouldn't have wanted personally to not do that for a year. I think everyone is different. I think what did change for me, is I "unlinked" exercise from weight loss/control and began to see exercise for what it is - something to do for my health and strength, but unrelated to the loss itself. I.e. if I didn't work out I wasn't going to gain weight per say, but I just wasn't going to feel as good. I have a tendency toward compulsion when I get nervous about something, for example weight, so it was good for me to "unpattern" that part.

Hopefully this is helpful!
Good luck!
p.s. I'm 47 years old, and have been exercising most of my life, and actually eating relatively healthy with the occasional stress binge episodes or days - finally figured out the extent of my carb/insulin sensitivity by doing this diet - it's been a miracle for me. I had genuinely tried everything, and given it my best shot. I was always about 20 lbs overweight unless exercising heavily and very low calories/carbs, and then in my late 20s started a pattern of losing 10 lbs and gaining another 20 every year or so, until I was just very overweight and so diet fatigued I could hardly stand it, and my metabolism and hormones and pancreas and sleep/cortisol were basically shot to ****:). This was the first thing in 20 years that actually worked. I am able now on maintenance to eat foods that for 20 years would for sure have made me gain weight overnight in the past. For the first time it feels like my body is actually metabolizing and digesting the food properly and efficiently - before it just felt like it got stuck and weighed me down, no matter how healthy or how few calories... And now, the health aspect it just so calming and satisfying. I am truly so grateful. Now to focus on maintenance... the next challenge, willingly accepted:).
Good luck!!!

I strength train 2-3 times a week (dumbbells) and Couch to 5K or a 15ish minute mile walking 3 days a week.

Does it harm weight loss? Yes, it CAN - because there are several factors at play within the IP protocol. You are taking in sufficient calories and carbs to support existing and light movement in a normal day for the average person. Once you introduce an elevated heartrate you are looking at starving your body of essential nutrients for recovery of the muscles that you use. You risk electrolyte imbalance if you aren't hydrating properly, and IP is very low sodium in comparison to pre-packaged diets that most of us enjoyed prior to the program. Then there is starvation mode when the body will absolutely refuse to give up fat stores when it perceives there is famine to cope with.

The simple outlook - be smart about introducing exercise. Make a conscious effort to listen to what your body is telling you when you work out, how it feels AFTER you work out and what you feel during recovery. Take a day out between strenuous exercise (classed as more than 75% exertion) and make sure you rehydrate, rebalance electrolytes and add in extra packets to cope with the caloric burn from physical activity. It won't hinder loss, it will actually help keep the muscle developing at the same time as your body is burning fat. :)

The time I first lost my weight with IP I was going to a coach at a clinic very similiar to yours. We got much the same advice. The coach and I are both RN's, friends, and both love to run and workout so she TOTAllY got me!! This go around I am doing on my own, with alternative products and alternative protocol. What the coach and I worked out last time served me so well that I refer back to that advice.
Thanks for the great response! So glad to find others that want to talk workouts :)

p.s. I loved Amanda's post above, more simply said than I did:). It also reminded me that I drank a lot of electrolytes - I found a 0 calorie one, and I also drank 2 to 3 of the Mangosteen powders on heavy days, esp. in the summer.

Also maybe once a week or so, I'm not sure how often, I added 2 packets and rather than just the 1 packet. My coach knew I was doing this. It all seemed to work out, and I think it also helped me start to trust myself that I knew how much food/caloric intake my body needed, and that it was OK to trust when I genuinely needed more. The expense of the extra packets of course was a little concerning:) but if you are doing alternate products that will make it easier - I just looked at it overall financially as an investment in the my future health and well being, and it was indeed.

Wow Grateful4Health your coach sounds AMAZING! My clinic is very anti-exercise which makes it hard for me. I had to go by what I read on these forums and how my body felt. I'm with you on "unlinking" exercise and weight loss as those two things didn't coincide for me....it is nice to have reassurance of that fact. Changing the focus on exercise from weight loss to mental wellbeing really helps to make it easier to get a workout in since the feeling of wellbeing is an immediate response in my body...and I'm more inclined to do something if it yields quick results, which I'm sure is just human nature.

For all on here, on my workout days I always add an extra packet, unless it's something light like walking the dogs. I also make sure to drink a mangosteen powder with ideal salt in it. Last week I pushed myself at the gym and I paid for it. I gained 2 lbs on the scale and I was sore for 4 days after my leg workout..so I've scaled back this week. At least until I've phased off.

I said almost too easy....then I threw up. :(

Simlchaos keep going - I was sick the first week also, actually used 3 of my sick days and didn't go to work just to make it easier. I had flu like symptoms. For the headaches I put about 1/2 to 1 tsp of the ideal salt in warm water with a squeeze of lemon - that usually made them get better (not always go away) within 15 minutes.
For me personally (everyone is different): The first three to four days were the hardest - the 2nd week much easier, 3rd week more breezy, 2nd month I had a lot of energy and felt really good, and that lasted until my last month on P1.
I drank the 1/2 tsp concoction every morning during ip and still do - I notice the difference when I don't - I get depleted.

Kira I know I got really lucky with my coach. I needed it - I had a lot of trouble during ip more with my hormones - had to add thyroid, change my progesterone levels several times - etc..... as I lost the weight my estrogen kept fluctuating and my periods got strange sometimes and also my energy would just drop out. So it helped me to keep going to be able to call or text when these things happened and sort it all out.
I'm still building my strength a little bit this month starting out p4 - but I feel good about it all and not stressed, and OK when I get tired.

I got smart last month and lightened up my commitments so that whenever I needed to take a night off I could, which helped a lot with stress and anxiety, so that I could feel really at ease when I needed to go slower for the day as my body reached its goal.

I have a unusually light load with work today so able to have some pleasure and little breaks posting on the boards today - it's nice for me to chat with you all:)

Thanks! Day 3 was bad. Today (day 6) it just came out of the blue. Well not entirely. It happened shortly after I took my first full dose of vitamins. Related? Maybe. Appreciate all the feedback you have given. I look forward to taking a stroll in the park and picking up a weight.

That's how I've always viewed it. Then I read the IP papers and they say exercise burns our muscle mass instead of building it. I wish I could just lose with exercise because this diet thing and all it's stipulations confuse me.

I am in week 2 and haven't been doing any exercising. However, after the first 3 weeks, I would like to go back to doing boot camp classes which is what I was doing before. I'm a little worried though because the classes can be intense. It's basically 45 minutes of doing things like burpees, kettle bell lifts, jumping jacks, etc. while moving around the room from station to station. The trainers always tell you to eat more calories on those days.

I'm thinking to start out I will try going once or twice a week and have an extra packet and see how I feel. If it's too much, I'll just walk or do yoga.

This made me remember about 21 days in I tried doing T25 with my husband :o I survived, but lets just say I am sticking to walks / general core strengthening exercises (planks, push ups). I did Insanity 2 summers ago and am looking forward to total body work outs again.

chaos - FYI - I cannot take vitamins on an empty stomach - they make me insanely nauseated :dizzy: :barf:! I always take them after dinner, when I have the most cushioning in my stomach.

IMO boot camp might be a little excessive for IP. I would probably start with lower intensity exercise and possibly work up to that? If you work out too hard you risk your body tapping into your muscle for energy. Though maybe there are other people who have had success while incorporating a boot camp style exercise.

I don't think I would have been able to do Boot Camp during IP myself...like Kira said, everyone is different...

Actually, IP coaching videos say heavy exercise (sweating & breathing hard) without enough calories and protein will burn our muscle mass. They do suggest weights & walking for exercise once you are past the first couple of weeks and know how your body reacts to this diet. You technically don't need to exercise to lose fat using this way of eating, but it does build better habits for the future and for many, eases emotional and mental stresses.

Liana

So glad to see this thread. I am in my 10th week and have been exercising the last four weeks. I meet with a trainer 2x a week and try to walk 3 or 4 times a week. I too listen to my body and scale back if I start feeling too depleted. Right now on IP my energy levels are through the roof.
I just printed off a 30 abs challenge off pinterest. Will be starting that tomorrow.
I am 49 and like some have mentioned before exercised and watched what I ate but never was able to lose over a few pounds. IP has been a life changer for me. The results I am seeing along with the health benefits are wonderful. I had bloodwork done this week and my cholesterol is down 20 points. So many positives that I don't even think about the foods I am not allowed right now.
Kimo88, the first week I started weight training I stalled on the scale at my next weigh in. Next week showed a 4 lb loss. I too want to be fit and healthy not so much skinny that ship has sailed.

This is a simplistic, and not totally accurate, picture. It's designed to scare you out of exercising so that you lose optimal weight for the clinic's statistical record.

The reality is that vigorous exercise breaks down muscle fibers. This happens to everyone, including body builders. Ever notice that no professional athletes trains every day at the same intensity level? This isn't accidental, it's a deliberate program designed to allow them recovery workouts and rebuilding.

There are many stages to the body's fueling program, from ensuring that you have sufficiently high blood glucose level (ie your carb loading is done at the front end of exercise) so that you have no need for your body to break down muscle as a fuel, other than general wear and tear (stress) on the muscle fibers. Then you have recovery. In order for the body to synthesise protein it needs an insulin release, which is triggered by carbs. This is why we add in the extra packet AFTER the workout. Another acknowledged fact is that the body continues to burn calories at an increased rate for many hours AFTER exercise is completed, especially strength training rather than cardio. Here is an excellent article about the muscle composition and how it is used by the body during physical exertion.

Protein is the building block for muscle. Not just the whey, soy, vegetable proteins and meats & fish that we are eating as part of the IP diet, but also the amino acids - google Branched Chain Amino Acids for more information. Put simply, if you are just doing your hardcore exercise without understanding what your body needs then you will be doing yourself a disservice on a calorically/carb restricted diet. You may lose weight quickly in the early days, but it will be at the expense of your metabolism as your muscle and lean mass declines.

The standard advice in weight loss is that around 20-25% of loss will be lean, as opposed to fat mass. The reality is that you can reduce that to around 5-10% with smart fueling/refueling while exercising.

As always, the results people get from exercising are hugely variable. The more in tune you are with your body's responses to any external stimuli the faster you will be able to add exercise in and do it without detriment to your weight loss and body composition. :)

Great thread and it's wonderful to see other people excited about exercise during P1. Like you all dieting is one part of the story but exercising adds another important part to getting healthy and staying healthy.

Briael, great post about muscle fiber and building lean muscle.

I did IP for a year sept 2013 and had exercised regularly before 3 -4 times a week, mix of spinning, yoga, strengthening classes. So during P1 I kept it up from sept -February. In Feb. I changed gyms and started to run on the treadmill, eventually started running outside. Did 10k and trained for a half marathon all on P1.

I always added the extra IP packet after a workout, I would use a restricted snack on gym day and, when I ran over 10km I would have 1/3 cup of oatmeal in the morning. I think the exercise helped with the inches and maybe reduced loose skin. Like others mentioned it may have slowed my losses but this was a lifestyle change not just about weight loss.

I have been on maintence since sept 2014 and am still an avid exerciser. I have a 30km race tomorrow and am likely training for a half iron man in sept. I'm exercising 6 hours a week and this would not have been possible without IP!

Keep up the great work. It does matter what level of activity as long as you start somewhere.

I used to exercise often before IP, as well. It's enlightening to see how many of us say this, when the popular image of an overweight person is sedentary on the couch, eh? :)

I did go on a long walk this week. I'm only in Week 2. I felt awesome during the walk, and did not feel like I was exerting myself much at all. But, I was a bit dizzy afterward despite hydrating well, etc. I think I'm going to give myself a couple more weeks before trying again, or make my walks a little shorter for now, build up to a longer distance over time. But cutting exercise out of my life completely during the entire time I need to be on P1 is just not an option. I enjoy exercise too much! It helps keep me sane.

My coach is in favor of exercise during P1, which I like about her. She just advises an extra packet or added egg whites.

Great thread and great info! The detail is so helpful. I'm getting the exercise itch and will refer back to this for sure. Hard to believe i used to do boot camps, lunges holding 25 pound weights in each hand, stair master etc. I'm ready to bring that girl back and IP (and these awesome IP forums with awesome IPers) will help get me there. Many thanks!

I love all these awesome response to this little question I asked!
Anyone interested in starting a daily exercise posting area?

These past few days, I went on a hilly walk of 6.8 miles with a friend for her half-marathon training cross training workout on Thursday, did a run/walk on both Friday and Sat. Today will be rest day. Tomorrow the weather is to be much improved and I am going to run-hoping for 2 miles. Legs have been tired with this increased exercise.

Boyz4us, I think that would be great. Are you thinking along the lines of What are you eating today Ipeeps? Could be what exercises are you doing today or I like to move it move it! Loved that movie.
If you start one I would definitely be posting there.

Thanks!

That sounds great! Good idea on title.

How about Movin' and Groovin' I Peeps?

ooh, I like movin' and Groovin. Sounds good.
Count me in.

Thanks for starting this.

New thread started!
 

Since there was such an interest in this thread, I have started a new Exercise thread. It is called Movin' and Groovin'. Please feel free to post to it daily or whenever you exercise, ask exercise questions, post your exercise plans, then come back and post if you accomplished them, whatever! It is everybody's thread so I hope you will use it!