Does Exercise Help You Lose Weight?

[Lollypop-]

Does exercise help you lose weight? I know all the health benefits and what Atkins says about it. I know in theory it is supposed to help but due to my experiences I am on the fence about it.

I have a heart rate monitor and treadmill and recomb bike and exercise videos. I like exercising (60 min) and get my heart rate up there (85%). But I don't see results on the scale. This is frustrating.

When I was exercising, I was eating a low calorie diet (approx 1000 cals) with lots of carbs. Still the scale didn't move. So then I changed the diet, thinking it might be too low. I ate a higher calorie diet and exercised at the same rate. Still the scale didn't move. To top it off, I think the exercise made me hungry afterwards. My records show there was NO correlation of increased metabolism and exercise. I read a smilar report in the news with the same results a few days ago.

Now I am on atkins induction. I hope this way of eating will help me lose weight (70 lbs).

I would like advice from atkins fans who have experience with weight loss and exercise. Does it help you? To what degree does it contribute? What type of exercise works for you? Does it make you stall? Is being in ketosis AND exercising the key to weight loss?

Sincerely,

Lollypop-

[JulieB]

Re: Does Exercise Help You Lose Weight?

I think it helps me lose...but the real trick is to measure yourself as well as weighing. Muscle weighs more than fat, and is much denser (smaller). You could be trading (big) fat for (smaller) muscle but the scale may not move much. Having said that, my experience is as follows: I have exercised at least 5x/week for a minumum of 20 minutes since I started Atkins. I do both cardio & strength training. I have lost 60lbs, 6" from my waist, 2" from each arm and 2-3" from each thigh.

I like this saying that I've seen in some people's siggys: (something like): "Atkins makes you look good with your shirt on, Atkins plus exercise makes you look good with your shirt off."

[rosie321]

Re: Does Exercise Help You Lose Weight?

In my experience, cardio alone does not make the scale move significantly. It has definitely changed my body composition though. I lost the first 40-50 lbs just by modifying my diet (non-Atkins). After adding cardio though, the weight seemed to come off my waist before other parts of my body (which I'm sure you know is the most unhealthy part of your body to carry excess fat). When you're doing cardio, they say the best way to "blast fat" is to do intervals: get your heart rate up to 85% then let it fall to like 50% then get back up to 85%, etc.

The biggest change for me though, has come after adding strength training. I know you hear people say this all the time but strength training really is important. I'm probably only 5lbs lighter than I was 6 months ago but I'm 1-2 clothing sizes smaller. For me, the concept of "strength training" was just too much to wrap my head around at first (you mean to tell me I need to modify my diet AND do cardio AND lift weights???). It was something I couldn't tackle on my own so I signed up for group classes. Of course it was intimidating at first, but it was well worth it. If that's not for you, there are a ton of resources and routines online that can get you started on your own. You won't even need any special equipment if you go the self-help route. If you move from exercise to exercise quickly you'll keep your heartrate up too so you'll get more bang for your buck!

Just my experience. Hope it helps

[imagood1]

Re: Does Exercise Help You Lose Weight?

When you get the burst of energy Atkins provides most people exercise is a great way to use that energy. I bike on a stationary bike (25 miles most days), walk and do exercise videos -- without the exercise I don't think I would have lost as many inches as I have.

BTW -- Dr Atkins says exercise is mandatory -- so get started doing something!!!

[liv]

Re: Does Exercise Help You Lose Weight?

I would say exercise does not make me lose weight. I do a lot of it but I don't know if I do the right kind
I do exercise for other reasons though.
It tones - I don't want to be flabby thin
It give muscles - so my metabolism is better
It can up my CCLL so I can eat more carbs
It improves my mood - I really feel good when I do it
It helps my stamina - I am getting older. Anything that helps is great
It improves my strength - I want strength and endurance. I like to do things outdoors and I want to keep doing them.
I cannot snack when I exercise

(PS Lots of exercise challenges to join this month. Sign up everyone. Company is good for motivation. We need to stick together)

[FwL]

Re: Does Exercise Help You Lose Weight?

I'm not convinced an hour of exercise is going to counteract 23 hours of non exercise. I think the trick is to be more active all day long.

I know for myself, I lose most steadily when I'm working steady. Work for me is anywhere from 6 to 10 hours of moving.... lifting heavy things... bending over.... climbing ladders etc.

[EmDee]

Re: Does Exercise Help You Lose Weight?

the research has pretty consistently reported that exercise increases your appetite...that is why exercise alone will not cause significant weight loss. people then eat the calories they have expended thru exercise.

I think with Atkins tho, since you are restricting your food intake, that doesn't happen.

is it really true that muscle weighs more? I thought that was a myth...

[carburetor]

Re: Does Exercise Help You Lose Weight?

you can combine cardio and weight training in the same 30-45 min workout to speed up your metabolism and tone in the same session...

do at least 12-15 reps for a given excersise, wait no longer than 45 seconds then do your next set of 12-15 reps. your heart rate will increase and you will be weight training/interval training at the same time. watch the second hand on a clock/watch as soon as you finish a set to know when the 30-45 seconds are up and go into your next set. plan ahead on which machine you will be moving to next. if your heart rate is too fast or to slow adjust your rest interval times accordingly. add a brisk walk across the gym floor in between sets if you have to. if your training at home do the weights next to your treadmill and walk in between sets.if you dont have a treadmill skip rope the best you can. jumping jacks are good also if you need to get your heart rate up to your desired rate. i promise you you can get all the cardio you want to doing this.

PM me and i can help design a program to fit your level of advancment if you are serious about it and would like help

Marty

[goin2befit]

Re: Does Exercise Help You Lose Weight?

I would advise you to see what body type you are... here is a link to a quiz. Once you know then you can google and see what others suggest.

Body Type Quiz - Learn Your Body Type For Correct Workout, Exercise, Diet and Weight Loss

Also, reading your post you remind me of Sheila... I remember reading about how she would work out for 1 hour and eat the carbs and has now reduced her exercise and eats "Atkins WOE"!!! Here is her site: Sugar Free Sheila.com: The ULTIMATE Resource For Atkins Information

If you go here: SugarFreeSheila.com Motivation Page: Fashion, Fitness, Makeup, Beauty Tips, & More!! scroll down some, you will see her Fitness regime and please take note she is a Mesomorph that may or not be you so work out accordingly.

Hope that helps.

[Elizellen]

Re: Does Exercise Help You Lose Weight?

is it really true that muscle weighs more? I thought that was a myth...

Not really true - they both weigh the same but muscle is denser so takes up less room than the same weight of fat does.

[LageNomAi]

Re: Does Exercise Help You Lose Weight?

Time magazine just had a cover story about this very issue, which you can find here. The gist was that exercise can actually cause you to gain weight because people tend to overestimate the number of calories they burn and compensate by eating more. People also tend to "reward" themselves for working out by eating something sugary or full of carbs.

The article did NOT say that exercise is bad for you by any stretch, and pointed out its many health benefits. Personally, I'm a huge fan of exercise and think that almost anyone is better off in terms of overall health if they are regularly active. However, the article's point was in line with what Dr. Atkins and many other nutritionists regularly say, which is that what you consume is the single most significant factor that determines your weight.

[Lollypop-]

Re: Does Exercise Help You Lose Weight?

Thank you all for taking the time to respond to my questions. I really appreciate everyone's advice and experience. I will follow up on all your suggestions and document the results.

I do like to exercise but to it is good to know I shouldn't be expecting a lot of weight loss from it. That is fine with me. It makes me feel good. And that's great too!

I will check out interval training and the web sites and surverys too.

Thank you for all your support.

Sincerely,

Lollypop-

[EmDee]

Re: Does Exercise Help You Lose Weight?

I love ya Elizellen, but that is one disgusting photo! LOL

so I guess this is how you can lose inches but remain the same weight?

[ziggy]

Re: Does Exercise Help You Lose Weight?

awhile back i never whent to the gym so for 3 years i just did atkins + lots of cardio delivering new papers lol

i lost 100 pounds 330-230 and well i still looked crappy

then i started going to the gym and have been going almost daily for over 2 years and about an avrage of 1 hour and 45 mins each time

i did some gym cardio for about 12 mins once a week and set on the max resistance and the rest of the time other things like working all my muscles

well 2 years of going to the gym i have stayed the same weight 230 pounds but i must say i look a HECK of a lot better i think i must have lost another 50 pounds of fat and gained 50 pounds of muscle

so imo if you want to look good you gotta work out

think of the atkins diet as provideing your body the ultimate health and giveing it the building blocks it needs to make it great then you just need to use your muscles so they build up

we are always useing are heart and lungs etc so they build up but if you dont work out much then are other muscles like are shoulders or abbs are not being used enough to build up

[traceyf]

Re: Does Exercise Help You Lose Weight?

The body is amazing and will adapt to everything we do to "survive". I am a true believer of zig zagging calories and zig zagging exercise. Change it up every three weeks should help you trick your body into giving up the fat. If you are eating 1000-1500 calories a day, insert 2-3 days of 1500-1800 calories. Your body will set point to 1000-1500 calories if you don't change up once in a while.

Exercise: you have to change up your routine every three weeks too. I kick my butt doing exercises I like best such as 45 minutes of INTENSE interval training between the bike/treadmill/elliptical. I do two minutes of moderate movement (heart rate 135-140) then speed it up or increase resistance to get my heart rate to 150-160 for 45 seconds.
My body got use to it. So, I recently changed up my exercise to VERY HEAVY weight lifting, kickboxing and callastenics. The scale moved 5 pounds. I'm now going back to interval training.

Everyone's body is different. I am very insulin resistant and low carb is the only way for me to lose but I still have to watch the calories and keep them no lower than 1200 and no higher than 1800. You'll have to figure out what moves the scale for you. Just know you have to zig zag to keep the body guessing.

AND YES - measuring is good. Many times I wasn't losing weight on the scale, but I had to take all my clothes in or they would look stupidly big and baggy. I don't measure with a tape measure. I measure by the way my clothes fit. Even if I am on a plateau and am working my butt off, my clothes fit different.

Good Luck!!