I restarted Phase 1 today and I want to see a big loss at the end of these 2 weeks, so won't weight training add muscle and a temporary gain? It's so silly though, because when I weight train, I feel and look much smaller. But seeing a smaller number on the scale would be SO exciting!

What did you do in Phase 1. I'm only on Day 1, but I feel good enough to exercise. I tried to limit sugars and carbs this last week, so maybe my withdrawal won't be as bad?

Thanks!

When you weight train you build muscle so you may not lose as many pounds as if you were to just diet as muscle is heavier than fat. However you will change shape a lot faster than if you didn't weight train. You should still lose weight but most importantly you will burn more fat if you are weight training.

When you have more muscle your metabolism increases so even if you have a sedentary day your body will use more calories because there is more muscle there.

July, if you can do both, I would do both. In Phase 1, I don't think I would have had enough energy to do either, but if you have it, use it!

If you gain enough muscle to make your final Phase 1 number smaller, don't be upset, instead, rejoice! Muscle burns more fat and revs up your metabolism. It's a good thing to have!

Thanks gals! I'm gonna try to do both. I guess as long as I feel smaller, I'll be happy!

Hey, question while the topic is up and semi-fresh. I am still trying to figure out if I can do this diet or not, and wanted to know how much it's going to knock me out. I am real active and don't want a diet/lifestyle change to slow me down or make me feel exhausted and drowsy. I fear that would only discourage me from wanting to do it. How bad will it be?

I've been weight training and doing cardio everyday since on SB. The scale is not as good as I want, but I feel great and I think I've lost inches which I will find out conclusively in 2 weeks.

But, I want to address the idea of cardio vs fat burning when running or using a treadmill or one of the other cardio machines. I used to exercise towards the cardio goals. However, my trainer and several other authorities convinced me to use the fat-burning guidelines to regulate how fast I go. And, so I do. The machines will tell you according to your age and weight how fast your heart rate should be to achieve desired outcome. There is biological information as to why the fat-burning goal is better for lowing weight, but I don't remember.


I did read that some people are tired on Phase 1. I was not tired, but, I'm on vacation, so working out was my priority. But, I never felt light-headed or tired. I've always had plenty of energy and still do. When I go back to work in two weeks, my work-out schedule will change, but not due to energy, probably due to laziness.

WORK-OUT!

You may feel tired or even exhausted on Phase 1 but by Phase 2 the energy comes back. I have so much more energy now than I ever had before. Please don't let Phase 1 discourage you from starting South Beach. It is only 2 weeks.

Carol, I found that I cannot use the setting on my treadmill based on my heart rate but that is because I take a blood pressure medicine that lowers my heart rate. I can go full out on the treadmill and my heart rate stays under 110! But your advice is great for most people and it will be for me again if I can get off the blood pressure medicine. My doctor believes in weaning me off one med at a time to see if my BP stays down.

Two weeks is a long time to feel exhausted though, especially when I have Softball Playoffs, and volunteer work which requires a lot of walking and manure shoveling and dumping! Maybe I'll give it a try and see how it goes for a few days, and if it's too crippling, just look for something else to do then. Although I am having a real hard time figuring out what I can possibly eat for breakfast now that I am here at work.

Edit: And I have the same problem with the heart rate thing, except opposite. I have a really high resting heart rate, (though the doctors have said there is nothing wrong with it) and so by the time I walk into the gym and sit down on the bike or what not, I've already reached my 'goal fat burning zone'. I don't even feel like I've exerted myself at that heart rate, even after 30 minutes of going at it. To this day I still haven't found a way to accurately figure out if I am accomplishing anything during my workouts.

To be honest with you, I felt a little dizzy the first few days. Then I added in nuts and beans (which I didn't have at first and are permitted in Phase 1) and felt a little better. I, too, am fairly active and didn't feel much like exercising some days but I forced myself and felt better when I did. Just listen to your body and take it easy. Phase 2, you can have carbs like oatmeal and fruit and such that help me feel a little more energetic. Just telling you what happened to me...you could be different. Good luck to you with SB!

I know I am a bit late, but do both if you can.

On week 1 of P1, I didn't gym it at all. But the second week I did and did 30 minutes on the Precor (resistance AND ramps) but at the highest level of resistance, 20. I still do it at this level. I notice a lot more muscle and tone. And at this point, I want that and know that the pounds will melt away once I get on more of a regimine of getting to the gym.

Then I do my little machines and stretch thereafter with about 100 crunches or so. My "upper" tummy seems to be the only thing NOT shrinking now-a-days.