Exercise...

[Carbonator]

I have read a lot of posters suggesting that exercise is one of the primary keys to weight loss; without it, weight loss can slow or stop (which I agree with).

So... I am now trying to exercise regularly (should have always, but lazy). My question is, how much would be a good amount in combination with Atkins? I am afraid just walking 30 minutes a day may not be enough, so I am curious what the more experienced Atkins followers do for exercise.

I see a lot of posters who seem experienced in following Atkins- I was just curious what each of you do for exercise. I am not in competition, I just want some examples from people who have been successful on Atkins, not just guidlines.

Thank you!!

[Slapshot]

Re: Exercise...

The trick with exercise is to do something that you will enjoy and regularly do. It doesn't have to be intense, long, or difficult. Many people unfortunately think that "exercise" means lacing up running shoes and slogging on the treadmill for an hour. The reality is that 20-30 minutes of brisk activity a couple/few times a week is really all that is needed.

Again, the trick is to pick something you enjoy doing and stay consistent with it.

Finally, success on any WOE/diet is 80% nutritional, 20% everything else. Also, at least one well-respected experts out there (Taubes) thinks that exercise FOR WEIGHT LOSS (not necessarily general health) can be counterproductive because it makes one more likely to overeat (recall the expression "working up an appetite.") Here's Taubes' controversial foray into the subject: http://nymag.com/news/sports/38001/ Remember, however, that since we follow DANDR 2002 here, exercise is not optional or negotiable.

[Whatsername]

Re: Exercise...

I agree. I think it is important to find something you like doing. And don't be afraid to start slowly and build up. I think doing something is better than nothing, and getting yourself moving is what's important. Getting into the habit of doing it.

My goal is at least 15 minutes of something. Sometimes I walk my dogs for 15-20 minutes. Now that it is winter, I am more likely to use my Wii and that is usually about 30 minutes worth. My Wii is my usual "go to" form of exercise. I use Wii Fit and the EA Sports Active (we also have the "resort" game and a Sonic winter olympic game which I have done a few times). Anyhoo...I like the Wii because it is fun for me. I aim for 4 days a week.

Hope that helps.

Jane

[ADreamComeTrue]

Re: Exercise...

Hi!
I am not an expert by any means! But I do agree with the others, make sure you enjoy doing it, and if you are a beginner then it doesn't have to mean doing a whole lot of it. I am one that gets very bored, very easy when it comes to exercise, so I struggle in that area too.
For starters, I think that doing what Slapshot said is nice, brisk activity for 20 to 30 mins, which gives you a lot of options.
Anyways, just make sure you enjoy it and are having fun and don't "over work" yourself at first because some get injuries and then exercise will be delayed. Good Luck!!!

-Christie

[soon2bslim]

Re: Exercise...

Thirty minutes of walking is a terrific start, it's only not enough if you've been doing this for a while. You can add time to your walking or add some running if you like or work on abs, flexibility, video workouts, pushups...take a look at the exercise challenges going on and join one or more that appeals to you... start slowly, it's fine to overshoot your goal...for lazybones like me, this really moves me to exercise regularly. Good Luck! I hope 2 see you in some of the challenges!

Here is a post that was particularly motivating

http://www.atkinsdietbulletinboard.com/forums/exercise/75966-only-exercise-if-you-want-more.html#post1072767

[JulieB]

Re: Exercise...

I aim to do 20-30 minutes 5 days/week. I do some cardio and some strength training. My husband does A LOT more than that, but he likes it. I am afraid that if I try to make myself do much more, that I will quit - so I do what feels like a "moderate" amount. I get bored easily, so I switch it up, and don't make myself do more than 1/2 hour at a time, esp of something like the treadmill, which I find a bit dull

I mostly do: stationary bike, walking the dogs, pilates, yoga, weights, wii Fit, treadmill...but will do something "fun/different" instead if I can...like kayaking when we are out at the lake or cross-country skiing when it is nice enough.

I started exercising the first day I started Atkins (April 15th), and between the weight loss and improvement in fitness, I can't believe what I can DO!! I am still very overweight (OK, OK, obese), but I can RUN! Not far mind you, but I can run a bit with my dogs & not feel like I am going to die, and without breathing hard enough to put out the Olympic torch

[lindsayanne0]

Re: Exercise...

I don't like exercising so have had a hard time sticking to anything very long. But I DO like swimming so that is my exercising of choice. I usually swim 3 days per week for 45 to 60 minutes each. I also try and sneak in some active games on the Wii, too. The boxing game wipes me out!

[Maggiemuggs]

Re: Exercise...

I signed up for a belly dancing/aerobic classes with my friend. It's supposed to be an amazing core work-out. I've also tried yoga, which worked muscles that I wasn't working with weight lifting, and at the end of it I didn't feel like it was a boring work-out like doing the treadmill, or stair climber.

[warmsummerfall]

Re: Exercise...

I also do the wii fit 30 min a clip even if it is the stepping game. I also do the treadmill 30 min. I agree alot with Julie B I also keep it at 30 min. I also get bored easily and mix things up. As long as im doing 30 min a day Im happy.

[gxi1247]

Re: Exercise...

Two summers ago I stumbled on to crossfit.com, and I have been following that type of workout ever since. It is tough, but the thing about it is that is completly scalable to your level of fitness. PM if you want some more info

[imagood1]

Re: Exercise...

Other than walking which is a great way to get in shape, I just posted this for someone else who ask about getting exercise in: you can do jumping jacks, running in place, leg lifts, lunges, squats, crunches -- all take a few minutes and none require any special equipment. You can use canned goods in both hands for upper body strength - using larger cans as you become stronger. Get a piece of rope (or a cheap kids jump rope) and jump for several seconds, moving up to several minutes.

[Carbonator]

Re: Exercise...

Thanks everyone!! I appreciate the feedback. Although I know everyone is different, it makes me feel better hearing from everyone what their regimen is. I am very risk-averse, so it reassures me until I am more confident on the WOL.

[maggiesmom]

Re: Exercise...

I'm not so much an experienced Atkineer as I am an experienced exerciser. I belong to an aerobics/fitness/ yoga club and alternate between cardio, weights and sometimes yoga. Working out 6-7 days a week for about an hour. But then again I'm one of those odd ducks who loves working out.

[michelley]

Re: Exercise...

Hi Carbonator & all others~

Great link soon2beslim!!!!

For the past 7 months I've gone walking 5 days a week (except in November after being sick & then the holidays & well... you know... laziness) Back in May I couldn't jog without being in a lot of pain, my knees & my feet. I also couldn't clean house without feeling exhausted.

After November's laziness I decided to try jogging again. Now I push myself a little more each week. I got fitted for running shoes & look forward to seeing what I can do. I go at 6:30am when it's cool & fresh. Still can only do a sixth of a mile before being totally winded, but I walk a little & jog a little in intervals. But someday I'm gonna look back & say Wow, I've come a long way! I can't wait!!! I get so excited thinking about it!!!!!

Oh & this month I joined the challenges. Water drinking, squats, pushups, abs & mileage. Yeah, the pushups are wall pushups & the abs are leglifts/crunches, but hey, baby steps, right?!

I've been averaging losing 2 lbs a month for the last few months, but this week the scale just keeps moving down! Yep, exercise & water have gotten me over a hurdle.
Thanks all you challenge hosts/hostesses!! You guys rock!

Oh & I forgot to mention, I actually sweat alot now in my exercises. But I'm so glad I started slow & whenever I hurt I take a rest. Slow & steady wins the race! haha & makes you healthy!

[English-bulldog]

Re: Exercise...

I am very muscular, so I am not really worried about lifting weight, so far, I just do cardio 5 times a week, for 60min, I keep my heart rate around 140-160.