The scales hadn't moved in almost a month so I decided to increase exercise. The last two weeks I have been working out 6 days a week. 3 times a week, weather permiting I walk about 3 1/2 miles each time. The other 3 days I do 4o minutes of arobic exercise with weights. The scales have been moving again and I have lost 8 lbs. I read the exercise thread on this forum and it said that we shouldn't expect too much results from walking. I was stunned, I thought that walking was a great way to lose weight. It also mentioned that too much exercise can be bad also. I could sure use some help with this. Am I exercising too much, and what is your opinion on walking? I must admit that I am feeling great since I began to increase my exercise. I have been following the Atkins plan exactly as the book recommends and don't want stray away from it now.

Hugs
Nancy

Walking is great for you--but it does not burn very many calories per minute so it does not create dramatic results...the aerobics with weights will really blast the fat away however--and tone the muscles--you may after a fashion see a gain from the muscle. Walking is something that can and should be done daily as it is not a high impact workout. Those with dogs know that a daily walk is necessary for both the dog and the owner!!!!! A nice brisk walk--youcan still comfortably talk through the whole walk--is great to work the heart just a little and burn a few extra calories a day too!

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Lori

232/190/130
My other journal http://www.lowcarbeating.com/bb/showthread.php?t=1130

Nancy44 - if you are seeing great results, and you feel great, then keep doing what you are doing. When they refer to too much exercise as a bad thing, I think they are talking about overdoing it. For example, you don't want to go from walking 3.5 miles to running 3.5 miles all at once - you will hurt yourself. Also, you should never weight train the same group of muscles day after day. That is detrimental, and will lead to overuse injuries. If you use weights, make sure you rest (light cardio is OK) at least a day, preferebly two before you train the same muscle group again.

Bottom line, any exercise is good, and it seems to me that you are doing just great!

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Jen



179/179/120

Everyone has given great advice, im usually in the gym about 4 days a week. I do this because i am having success with 4 days a week right now, once my body adjusts and gets used to it, then i plan to add another day and vary my intensity. Just like dieting, your body needs variety with exercise also, if not it will adjust and not respond like it should.
Another thing that I sometimes do is add in a day everysooften or subtract a day. Try to keep my body guessing. Great to see youre so active and moving those muscles, i think i read somewhere, use em or lose em.

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Started LC 1-10-04

302/199/160, 103lbs down, 39 to go, simply remarkable.

Restart- 8-19-07
242/226/160


405 points to date ( HOLIDAY CHALLENGE )

Thanks for all the great replys. I do feel good with my walkiing and have now added a very tough hill to walk up. I walk a little more every day, but know not to push myself too much right now because I am fairly new to exercise. Thanks again

Hugs
nancy

It is actualy not nessacary to rest your muscules if you are not doing HIGH impact/ heavy weight training.. I have talked w/ 2 fittness trainers about this they said if you gradualy go from an extreamly LOW weight and increase it instead of starting at a weight that is just barley manageable and then up... that is when you recive injury.

also make sure you are working more than one group of muscles.. work more than your biceps ... you dont want to look like ARNALD do you? lol... I had been doing a heavy weight training plan.. and noticed i was bulking and not looseing weight.. talked w/ my trainer cut my weight by 1/2 and increased the incriments and my arms and leggs ect are starting to get lean muscle instead bulky.

also you should know how to check your heart rate. It will help you to realize what your heart can handle .. I'm sure there is somewhere online you can find out what your heart rate should be.. or you could talk w/ your family doc.. you will want to know what your RESTING heart rate should be, what your aerobic heart rate should be, and how high is TOO high...

I have realy became intersted in physical health and have been speaking w/ many difrent trainers so i hope this helps... and many difrent trainers have diffrent opnions but most have the same ideas... materof fact.. i actualy heard a trainer say that you shouldnt drink water while exersizeing it helps your body flush the toxins... (needless to say i ignore that trainer..)

My best sugestion would be to talk w/ your doc and find out what your heart rate should be.. you should have a target range... this is just an example.. im 25 yrs old and my target range is APX- 23-26.. no HIGHER... that is my aerobic range... my resting range should be 10 or less.. that range is taken in a 10 second period... and i always take my puls on my neck.. its easier to find ...

Good luck.. and i realy hope i have not misinformed anyone..!if so.. I'm sorry.. but i do sugest talking w/ your doc about exersizeing and find out what is "good" for you.

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01/02/04-248{ 4/29/04- 218} 6/30/04- 204
7-05-04 198 8/30/04 - 190 (got lost after that-)
4/03/08- 261 -
Goal-140-145

formula for finding target heart rate is as follows

220-age=max heart rate

max X .65= bottom of training range

max X .85= top of training range

You need to sustain the 65-85% range for over 15 minutes for it to improve your cardiorespiratory fitness.

That being said--there are many factors that affect your max range including weight and general fitness level. . .that is just a general target zone. There are also several different formulas out there to figure you target zone with. . .that is by far the simplest.

I am a health and physical education major. I teach kids to figure their target zone this way every year. . .then we put on the heart rate monitors and check the "training" we do in PE! Sometimes the kids area shocked at how easy it is to get to 180--and how hard it is to keep it there very long!!!!!

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Lori

232/190/130
My other journal http://www.lowcarbeating.com/bb/showthread.php?t=1130

at the gym i went to they had a basic list on age and heart rate.. I spoke to the trainer and they said that the chart is of someone whom is at good health or heart is geting stronger and can handle a good work out.. the best way they told me to check if your heart is getting stronger is to work out for 30 min checking heart rate after first 5-10 min... and then agin at the end.. trying to keep it at the same higher rate... then go to a resting just standing dont lay down or sit.. beacuse that will slow your heart rate to much to fast.. I forget what rate they told me to see if my heart could be at.. but it shows that your heart can handle going higher and slow down when you slow down.. after a year of going to aerobics i realy seen how my heart changed when i became healthier..

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01/02/04-248{ 4/29/04- 218} 6/30/04- 204
7-05-04 198 8/30/04 - 190 (got lost after that-)
4/03/08- 261 -
Goal-140-145

Thanks again for all the great info. I am 45 and not in the best of shape. I have lost almost 40lbs and am feeling great, but still have another 60 to lose. Unfortunatley I live in the country and don't have access to a gym, so I use weights in my arobic workout. Personal trainer is out also, just can't afford such a luxery. I find I am feeling sronger every day with exercise and It feels great just to feel alive again. Bye the way my target is 148

Hugs
Nancy

When I began low carbing July 1, 1998, I walked 3 miles each day, rain or shine, for a solid year-and-a-half. I did not miss one single day of walking. Twenty-three months after starting my low carb and walking regimen, I had lost 163 pounds, was 9 pounds from goal, and I attribute walking to my dramatic results.

Granted, I might have seen faster, better results if I had gone to the gym and done aerobics with weight training, but I would never underestimate the effect that walking will have on a weight-loss program.

My two cents.......

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April

The face of a child can say a lot -- especially the mouth part of the face.

My Blog

Just another word about walking. It very well be the best fat burner of all. As a postman, I've done a lot of walking over the years and can definitely say that walking has helped me lose weight AND feel great!

April great going girl!

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keep on keepin on

211/165/170