The more I listen to the podcasts and read about exercise, the more confused I become. I get that exercise isn't going to make me lose weight. I just don't know what I should be doing.

I know exactly how you feel.

I think you should just do what you want to do. Seriously. I walk and listen to podcasts because that's fun for me. I also lift weights 1 or 2 x's per week because I like the way it makes me feel.

Don't sweat it...just do something you like. I think the very fact that we get all these conflicting "theories" is a testament to the fact that almost any activity is beneficial.

Here is my thinking. If you accept that we are the same human beings we were a million years ago, which I do, it doesn't make sense that with food at a premium, we would have wasted energy doing mindless, repetitive, vigorous movements. We would have done as little as possible--maybe just some games to pass the time. Hunting would have involved walking and short running sprints to stalk the prey.

So what makes sense to me is to walk now, since that's easy. Later, when you're thinner, take part in a sport or activity that you like. And it need not be extreme. I like riding a bicycle and sometimes just leisurely through the local streets or on an easy bike path. Biking is great because even heavy people can do it.

I think all of the comments here are good. But there is another way of looking at it. Since I am home with a broken ankle, I can tell you that NOT being able to exercise vigorously has clarified for me just how important exercise is to me. I've never been the laid back type. Which is maybe why I need the exercise I normally do to "burn up" all the bad stuff (bad attitude, tension, etc). That's just me. To quote Neil Young, I am of the mindset that "it's better to burn out, than to fade away". I'm not talking about abusing yourself, but when other areas of my life have not been in the "great" category, exercise has become my saving grace, allowing me to create challenges for myself and gain a sense of achievement. Probably a character flaw on my part, but an essential part of who I am. Running the trails in my park for 10 miles when I'm not being chased probably ISN'T "natural", but I have no doubt that I'll be out doing it again when I've healed.

I found that when things are tense, the best way for me to work it out is to grab Pepper and 'walk it off'. While I was sick and couldn't do that, it really took a toll on me.

For me personally, exercise is not only necessary for my weight loss, but ...apparently my body is requiring it of me too.

In October, I stopped playing vb. I was playing 4 nights a week and have for years. I stopped going to the gym as well. Within one week, I started having problems with my knee....so I gradually was doing less and less and the knee was hurting more and more. I was afraid that I had done something that was going to require surgery and based on my description of my pain, my ortho thought so too. After an MRI, it was determined that there was scar tissue and arthritus that was freezing up....because of the lack of exercise. So....apparently, I am going to have to move this body....or start down the road of joint pain early....

This session I am still not playing vb...but I will be signing up for next session and right now, I will be walking and stretching.

For me....my success on this journey must include exercise.

Definitely do what's right for you. Doing nothing at all probably isn't an option, but getting some form of activity to start is best. Good old-fashioned walking will get your blood pumping and make you feel good, so try that to start. Get your conditioning up and then add new stuff later. YOU CAN DO THIS! Oh, and welcome to my forum, MrTrashCan!

(01-13-2010 02:09 PM)Jimmy Moore Wrote:  Oh, and welcome to my forum, MrTrashCan!

Thank you, Jimmy. Seems like a very helpful and friendly place.

(01-12-2010 03:20 PM)lowcarbbeliever Wrote:  ... Running the trails in my park for 10 miles when I'm not being chased probably ISN'T "natural"...

Have you read the book Born To Run by Christopher McDougall? In the second half of the book he goes into some very recent discoveries about the human form, running, and "persistence hunting." If you read it, you will never feel like running is unnatural again, and you will never again wonder why it is so much fun. I understand it is not everyone's cup of tea, but I get pretty tired of hearing how we are "not meant to run" from people who are not up on the latest archeological research.

And to the original poster, I started my most recent weight loss attempt with a friend of mine who never exercises. At first, we were both doing just a calorie restriction diet. Every week, she had huge losses to report and I would struggle to get down a half pound, only to see it come back up the next week. She had a lot of weight to lose; I have very little. She is in her 30s; I am in my 50s. She - no exercise other than daily life at home as a mom. I - running ~50 miles per week and lifting weights three times a week. And there was her weight coming off in great gobs, ala Biggest Loser, and mine clinging to me regardless of the calorie deficit.

Since going low carb, I am now - finally! - starting to see results and the weight is coming off. But the point is, I exercise for pleasure and for health, not for weight loss. I suppose I might be a lot heavier without it, but I'll never know because I expect to be doing this for the rest of my life. Low carb too, now that I've learned how healthy it is! Exercise should be fun and feel great. Best wishes!

My rule of thumb is:

-You can't lose weight on exercise alone.
-You can lose weight on diet (LC of course) alone.
-When you combine both exercise and diet, you lose more weight than diet alone.

I feel SO much better doing something! Anything! currently I'm taking yoga, pilates and a aqua fitness class. I rotate them so I don't get bored. (I joined the local Y) Mentally and psyically I think we need to move. No, not for the weight loss but for our well being. I think this helps to tighten up the body after you lose all that weight too :-).

Exercise is a good thing if you do it in moderation. Last year, I broke my foot. I was very out os shape, and let me tell you, having to walk around on crutches was a nightmare because my muscles were very weak. Whether exercise makes you lose weight or not, it really is beneficial to have strong muscles. That broken foot taught me a valuable lesson. I don't find anything wrong with a gym, if you find the right one. But you don't really need it.

IMO, The Primal Blueprint's take on exercise is the best. Here's a condensed version. If you want more details, check out Mark's Daily Apple blog.

1. Move frequently at a slow pace. Walk, bicycle, hike, easy cardio, for 2-5 hours per week.
2. Lift heavy things. 1-3 X a week
3. Sprint, 10 minutes, once every 7 days.

How I do it: I walk both outside and on a treadmill. Once a week, I run on the treadmill as fast as I can, for 10 minutes. I lift weights or use the weight machines 2X a week. I also did water aerobics for a while, which is a lot of fun. I'm also going to start Pilates very soon.

The worst thing you can do for your body is "Chronic Cardio." It will cause you to overeat, and it is not healthy.

If you can find a sport that you love which incorporates all 3 of those principles, then go for it.

One of my favorite observations is that of a aboriginal hunter/gatherer clan in the Amazon. The incredibly fit and lean young men would lie around for many days doing almost nothing and then go out and hunt for a day. Rinse repeat.

My 2 cents here:

If you really want to lose weight, exercise. Weights if available. Losing and gaining weight is all about calories, Low carb helps with curbing appetite to 0. And as a bonus you eat less calories with no need to deprive yourself of food.

The more you exercise the more "caloric deficiency" you create (calories burned vs calories eaten), thus burning more calories. Also, exercise creates muscle, which in turn makes you look and feel better. So don't rely on weight only, measure your body and keep track and you will see better and sustainable results.

Proof is in the pudding.

While on P90x (1 and a half rounds), from February 15, 2010 to today:

6ft 1in, 310 before, 238 lbs after. Feeling better than ever and went from 48 size pants to 38 size pants. I have biceps (which were not there before ever...)

Hope this helps

I think u have to listen to ur body and ur self. If u want to enjoy walking ur (maybe 2 hours per week) then I think u can do it, but not delay this until it is too late,control your diet.

(08-01-2010 07:43 PM)mutombopr Wrote:  My 2 cents here:

If you really want to lose weight, exercise. Weights if available. Losing and gaining weight is all about calories, Low carb helps with curbing appetite to 0. And as a bonus you eat less calories with no need to deprive yourself of food.

The more you exercise the more "caloric deficiency" you create (calories burned vs calories eaten), thus burning more calories. Also, exercise creates muscle, which in turn makes you look and feel better. So don't rely on weight only, measure your body and keep track and you will see better and sustainable results.

Proof is in the pudding.

While on P90x (1 and a half rounds), from February 15, 2010 to today:

6ft 1in, 310 before, 238 lbs after. Feeling better than ever and went from 48 size pants to 38 size pants. I have biceps (which were not there before ever...)

Hope this helps

I disagree about the calories. I don’t think it has anything to do with calories. As low carbers, we have a tendency to eat less, but calorie restricted diets don’t always work and they are impossible to continue for extended periods of time. Sure, you can lose weight on an 800 calorie per day low fat diet but you will be miserable while you are doing it. You can also lose weight on an 1800 low carb diet and feel wonderful the entire time. In fact, that is a diet you can stay on for the rest of your life.

Agree - Low Carb + exercise will drastically increase fat-loss and reshape your body.

I have a treadmill + Total Gym, because leaving the house to get to a gym is nearly impossible with my busy schedule. It does the trick for me - and is an excellent workout.

Check out my blog. Before & after pics

(01-12-2010 02:35 AM)JediChick Wrote:  The more I listen to the podcasts and read about exercise, the more confused I become. I get that exercise isn't going to make me lose weight. I just don't know what I should be doing.

1) Strength training. We start losing muscle almost from the moment we reach adulthood. It starts to accelerate in the 30's and 40's and by the 50's the slow slippery slide to sarcopenia is in full swing.

Don't think because you haven't gained weight that you're immune. You might have the same outward dimensions and still have your vital muscle being replaced by fat. Notice how this fellows arm is about the same size in both pics but the right hand arm is much flabbier and less functional. Fat is replacing muscle. Not good:

Lift some pig iron 3X week and this need not be you. Get the Starting Strength DVD and learn to do the big 5 lifts right. Or just go to the Starting Strength Wiki and lurk there and learn.

And ladies, don't let anybody talk you out of getting very, very strong. You won't bulk up like a guy because you don't have testosterone like a guy. You'll just be a very strong woman, which is a very good thing. Just look at the ancient tottering women who can't even get in and out of chairs and cars without assistance. That need not be your future. Learn to lift right, then make it a lifelong habit.

Ernestine Shepherd took up lifting when she was 56.
Now, she's 73! No problems getting in or out of chairs or cars for her!!

Regarding Ms. Shepherd: One word...WOW!

One thing I'm beginning to tune into with my own body is that activity seems to help "auto regulate" intake over the long haul better than diet alone. Humans were not meant to be sedentary creatures.

Given that not regaining is more than half the battle in this war, I don't care what so and so says about this type or that type of exercise being useless for weight loss or the wrong kind or whatever. In the vast majority of cases, it is essential for maintenance -- and that goes for 5 pounds or 50 or 100 or more. Exercise is the only thing that has been shown to help preserve daily energy expenditure. It can't maintain it at baseline levels, but it can keep your energy expenditures from tanking to a level that you can't possibly feel you can survive on eating.