Does anyone do Crossfit? I was an avid crossfiter before I started on IP. I didn't workout the first week and lost 7 lbs. The second week I did 3 days of crossfit with only 2 of those days involving olympic lifting and the other day pure cardio (endurance workout) and lost only 2 pounds. What do you all recommend? I don't want to stop doing crossfit, but I did find myself feeling very hungry. Any recommendations are welcome.

I don't do Crossfit but I did start working with a trainer during my last couple of months on Phase 1. Regardless of your starting weight and exercise, 7 lbs the first week and 2 lbs the second are great losses.

For your crossfit workout days, you will want to add an IP (or egg or protein equivalent) before and after you workout. Try it at first where one of those is an extra IP and one of those is your snack IP. Also, try selecting a higher calorie non-restricted such as the mango ready-to-drink. If you truly are still hungry, add the 2nd extra IP. The other thing that happens is that you may be extra hungry the day AFTER you work out, too.

Exercise arguably slows your weight loss. I found that it made my very consistent week to week, realizing that I was close enough to goal that I was losing less than 2 lbs per week by that time even prior to exercise. (I was doing ZERO exercise prior to that).

Try not to get frustrated if your weight loss is not linear and keep in mind an average for a female is 2 to 3 lbs per week. You might not be average.
LizRR on this site had great results with a long walk every day on P1 and Momto2cs worked out strenuously on P1 as her choice.

I personally would keep with the olympic lifts and cut back on or cut out the cardio. Especially if you are resting between sets. If you are doing it circuit style, then it is partly cardio and you might need to cut back. It's very much a personal body experiment so it's a good idea to track your exercise on your food log so you can make adjustments each week.

Do you have a lot of weight to lose or are you more looking at some weight and some body composition adjustments? I've been reading a lot on this stuff. The only consistent thing I am starting to find is eating IP style (protein and veggies) as the common recommendation. Some places are suggesting to cut out the cardio entirely.

Since you were already exercising, hopefully your coach told you that just a short break, while your body acclimates to ketosis, is all that is necessary.

Then, follow the suggestions for adding an extra packet.

Although exercise can slow weight loss (scale), it won't slow fat loss so make sure you keep that measuring tape handy! The scale measures your entire weight...water retention from so many things shows up on the scale. Heavy workouts cause inflammation (water retention). As long as you know that and can view that scale neutrally, know the FAT loss is happening!

I used to do Crossfit before I started IP but I took a break for monetary reasons. I agree with Lisa and Infoplease. I am working out while on IP (30 day Shred, running, and a daily 5 mile hike in the hills) and increased my food intake to take this into account. My weight loss has slowed a bit (I was averaging 2.5 pounds per week and now about 1-1.5 pounds a week) but inches lost has not slowed down so I know I am toning.

I started reading this thread yesterday, and I finally finished reading everything today. I have finished my 6th week, so I did my first workout since being on IP today (I had taken a break for four months due to outright laziness and lack of motivation.) It was BodyPump (low weight, high rep). I split my extra packet and took a long nap. I feel good, but I'm so nervous about slowing what has been steady progress. I was worried about getting my heart rate too high, so I stuck with squats instead of the plyometric jumps on and off a step (I got some looks for this, but I know what exhausts me, and that includes plyo and intervals). I have been reluctant about resuming exercise until I reach my goal, but with all of the great information, I'm giving it a shot. I was feeling like taking Zumba again tomorrow (I love Zumba), but I can already feel my muscles, so I may just stick with taking walks the rest of the week and add Zumba next week. Plus, it's so much cardio, I just don't know how it will be beneficial during Phase 1. We'll see. I'm learning to be patient with the process.

I am an avid cross fitter and coach. I was told to make sure to have my protein powder after my workouts.

My experience (I'm 51 and within 20 lbs of goal weight) is that any time I have tried to do "regular" exercise (dvd, gym classes, walking more than 20 minutes) I would injure myself. I've been so thrilled to lose weight on IP without doing a lick of exercise!!! Especially since my former-marathoning, stick thin husband insisted that the only way for me to lose anything was to exercise! (Had kind of a mental block on doing movement at all, cause I couldn't "compete" with his physicality).

And, I'm anatomically "crooked" (hips are a little off, neck has some bone spurs, flat feet) so I have custom orthotics, go regularly to chiro and massage (which gets expensive but I consider myself a worthy investment!!) and still find that to walk more than 20 minutes results in more aches and pains!

I feel that it is all a personal preference and for me, exercising while trying to lose or maintain weight is a key factor, in fact, I can tell when I start slacking off on my exercising that my eating habits get sloppy as well.

I have never been athletic but for the past 10 years or so I have been pretty faithful to daily walking. A few years ago I got bored with walking and thought I would try running and eventually worked up to where I could easily run 2 miles a day and even did a few 5Ks.

Recently I have joined a wellness center and have tried yoga, kettlebell classes, spinning, strength training classes and zumba and am finding that I love spinning and the classes like kettlebell that combine some cardio with strength training and I am loving yoga as well. I still take walks outside and just got done with a 2 mile run.

For me, exercising is about my mental health and feeling good and in charge of my body, pushing myself here and there as I feel up to it.

I know IP says do not exercise but when I was doing a strict P1 I walked and took runs every day and I still had good results.

Now I am trying to maintain and finding that balance between what I can and cannot eat.

I had 2 months of really off-track eating and not sure why but have recently gotten back into more P2 eating with an occasional treat here and there and have been trying to just take each day as it comes and do my best.

I am probably up a few pounds from where I would like to be, but my goal is to find a weight I can maintain without feeling like I am so restricted.

I still have my protein smoothie for breakfast (EAS Lean 15 Chocolate Fudge Protein Powder) and have Pure Protein Bars for a snack when I feel like it.

I am not saying I don't stray but I know how to reign it in when I need to--that is much more of a mental game than anything else for me at least.

I've learned that the pain is from muscle imbalances & I'm in PT to solve those problems so I can exercise pain-free. Since some of my problems became chronic before I was willing to do PT, it is taking longer for the strengthening/healing. Slow but steady.

I don't know how I didn't think of PT! Great suggestion....thanks Lisa

There are some studies that indicate max benefit is gained at around 30 minutes of exercise. There of course are still benefits for longer bursts of activity...but the real gains come between the 20- 30 min mark....may want to shoot for shorter sessions and feel good about that. When you are conditioned and stronger...you can always add more.
Over doing and injury is probably the biggest de-motivator! My husband who is an avid exerciser was thrilled when I chose interval and circuit workout in April and I can see the effect of toning already...and know my bones and muscles are stronger. I simply don't enjoy walking...and this has worked for me...I hope someone else finds this approach useful...

See couple links here...

http://well.blogs.nytimes.com/2012/0...ve-our-health/

http://stresscourse.tripod.com/id57.html

http://fitness.mercola.com/sites/fit...-benefits.aspx

:

http://www.webmd.com/fitness-exercis...se-tips?page=2

After working my way thru the thread and doing some research, I ordered a Callanetics book and DVD!!!!! The pounds aren't as big a deal as the way I feel!! Excitement going to a new level!!

Congratulations! It DOES feel good...and after your body adjusts to the diet...and you don't overdo the exercise, a lot of people's experience is ...it helps.

Toning is really important for your final "look", and getting those NSVs like the next smaller size is a BIG motivator! After 6 1/2 months on IP and losing 60+ pounds...I am buying size 2 pants/capris... and 00 jeans at Chicos...and PP or PXS tops. It's getting harder and harder to find things that fit at the resale shops...so my clothes shopping is becoming a "challenge"...and it's NOT a bad problem! I still have some weight to lose...and am convinced the exercise has me in a smaller size than my weight alone would put me at this point.

GO jbhigdon!!

I started gentle yoga in January.
Added PT for my back in May & I'm gradually getting stronger and better (less pain)

I thinking about adding t-Tapp.
Does anyone have any experience with it?