Gym Plan

Taangrl21 · Preferred Member #20 Club Joined: 11 Dec 2006 Posts: 453

Looking for and suggestions anyone wants to give.I want to make sure I am heading into this right...

I wanted to do my elliptical for 15-20min (days/wk?) to start.And probably toning about 2-3 days a week.

Any ideas on how many days I should do cardio for a week? And as far as adding another supplement...when should I take it?

630a-7a up and exercise (if not doing toning in same day)
7a-830a shower and ready for work
845-9 leave for work

Kind of a choppy schedule...its a rough draft...

GucciGoo · Posted: Fri Jan 12, 2007 6:36 am Post subject:

I only allow myself three days per week and limit the calories burned to 150 each time. I am scared to go into starvation mode if I do more.

Taangrl21 · Preferred Member #20 Club Joined: 11 Dec 2006 Posts: 453

I was actually gonna follow your routine on that, do you have an extra supplement? If so, when?

GucciGoo · Posted: Fri Jan 12, 2007 6:44 am Post subject:

I usually do not have an extra one unless I feel lightheaded.

But I think another shake or bar is ok if you exercise.

bikipatra · Posted: Fri Jan 12, 2007 6:45 am Post subject:

See, the problem is, my ass is so fat that when I walk a mile and a half I burn 200+ calories. There are calculators on ivillage that total calories based on activity, weight and duration. The fatter you are, the more you burn.

Taangrl21 · Preferred Member #20 Club Joined: 11 Dec 2006 Posts: 453

Do you have and extra supplement Biki?

bikipatra · Posted: Fri Jan 12, 2007 6:53 am Post subject:

I do well to get in all my supplements. However, I often take a tablespoon of olive oil when I eat a very lowfat (like tuna) L&G because I have to take a certain med with fat containg food for it to be absorbed. So that adds 100 calories or so. Maybe I should add a supplement. I walked 2.3 miles yesterday and that was when I slipped up-maybe a supplement would have helped.

Taangrl21 · Preferred Member #20 Club Joined: 11 Dec 2006 Posts: 453

Anyone know if making two shakes together for breakfast, after I exercise, would be okay.? I dont like to eat before I exercise. I mean I should probably try one day with the normal eating schedule just to test and bring an extra shake to work incase I feel a little sluggish.And if I am fine w/o I can stick to that.But yeah i dont want the starvation mode...we need fuel to burn fat so yeah...buring fat in my goal!

bikipatra · Posted: Fri Jan 12, 2007 7:12 am Post subject:

Ask the experienced people. I am a slow-losing 52 day wonder!

Rick06PV · Posted: Fri Jan 12, 2007 7:44 am Post subject:

Taangrl21 · Preferred Member #20 Club Joined: 11 Dec 2006 Posts: 453

I LOVE the elliptical. I invested in one this past December. But I know what you are saying about sports too...I love swimming but not up to being seen in a suit just yet.
Yeah I used to exercise alot about 6mos-1yr ago...but I slacked and then eventually stopped.I used to kick butt on the treadmill and elliptical and took classes.
But I want to start back slow considering I am on this program.So I am gonna follow Beth's advice and keep it till 150 cals on the machine.
And youre right: our body knows best!!! Thanks for th info Eric!

Taangrl21 · Preferred Member #20 Club Joined: 11 Dec 2006 Posts: 453

Biki- you are not a SLOW loser.... I think your progress is great and onederland is a couple weeks away...I am very jealous....

bikipatra · Posted: Fri Jan 12, 2007 12:41 pm Post subject:

Nova · Posted: Sat Jan 13, 2007 7:43 am Post subject:

I'm not an expert on exercise and Medifast, but I can tell you some stuff I learned and a few bits of wisdom I've gotten from others.

Don't exercise on an empty stomach if you can help it. You've already gone 8-12 hours without eating anything and now you're asking your body to put forth on nothing. That may push you into starvation mode too. Think of it like a car. You don't start a road trip on an empty tank. And the MF is only 100 calories.

I wouldn't suggest doubling up on meals unless you're completely out of time. Just try to space them a little closer together. During the weight loss phase, you want to condition your body that it's always going to get the same small amount of food every couple of hours. Don't confuse it by giving it double the calories at random times.

This is up to you, but I wouldn't suggest 2 bars in one day. All the Quick Start guides are very specific about one bar per day, and allowing you an extra shake-type supplement if you need it. The bars have an extra 50-60 calories and an extra 14 g of carbs. That could be enough to push you out of ketosis and then you'll be hungry for a while.

Make sure to get an extra 2 glasses of water in if at all possible.

Don't go too hard and heavy. Aim to elevate your heart rate to 60-70% of max.

The calorie calculators on machines tend to estimate high. *sigh*