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Thread: Weight Loss and Exercise page

  1. #1
    kskline's Avatar
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    Weight Loss and Exercise

    Primal Fuel
    I am new to this forum. I started paleo/primal eating the end of last May. I was a T2 Diabetic and had high blood pressure. I am off my bp meds and pretty much have my blood sugar under control. I eat vlc. For the first few months through December I did not exercise at all other than walking for a few weeks before the weather got bad and it was dark when I could walk. I was losing 10 pounds a month consistently. This last month I lost 8 pds (from mid Fed to today). I joined a gym in January and have started moderate cardio per the primal blueprint fitness recommendations and have experimented with some weights. I have lost about 80 pounds so far and still have about 100 more to go. I am wondering if it would be better to just do the moderate cardio (walking) and maybe some sprints (on an recumbent bike, treadmill, or eliptical) and forego the weight lifting until I am closer to goal weight. I have heard some experts say it's better not to exercise at all if until you are closer to goal. I am rethinking my gym membership as I don't really feel all that comfortable there, I have a neighborhood clubhouse that has some cardio equipment and a not so good weight machine of sorts and it's free, or I could walk outside since the weather is getting nicer. I do have to be somewhat careful with exercise as I had knee surgery a couple years ago and at that time, it was mentioned to me that I don't have a lot of cartiledge left in that knee.

    Kim

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    Analog6's Avatar
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    I am only doing swimming with Mark's Primal exercise blueprint (download it from the home page) core exercises a couple of times a week. I swim between 8 & 11 kms a week, depending on how energetic I feel on the day. I am slow, I average 2min a 50m lap.

    I'd just go for the slow exercise, as Mark recommends and use the core exercises until you are closer to goal. Primal is not about cardio, it is about lots of slow exercise and heavy lifting & sprintingonce or twice a week.
    Odille
    F 58 / 170cms / SW 131.5 kgs / Current 112.4/ GW 65
    following Primal Lifestyle and swimming my way to health

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    Dirlot's Avatar
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    I see no reason not to do some sort of of resistance training. It will help build and strengthen muscle which will help with weight loss and your overall well being.
    You can start walking outside and start the Primal Blueprint Fitness and do bodyweight exercises at home or outside during your walk, that way the gym will be optional.
    Eating primal is not a diet, it is a way of life.
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  4. #4
    Tom B-D's Avatar
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    You should definitely do resistance/strength training! And you don't need a gym for that--find Mark's Primal Fitness progressions where he shows how you can work up to push-ups, pull ups, squats, etc., from easy to hard.

  5. #5
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    Exercise will affect your body composition by 10-15 percent only. It all starts with what fuel you are burning. You eat very low carb, but how much of your calories from fat?

    Walk a lot, and lift heavy things once in a while.

  6. #6
    paleo-bunny's Avatar
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    Regular low-level cardio helps keep your blood sugar under control by making your muscles take up glucose to top up depleted glycogen stores. Walking most days is good idea.

    You will benefit from strength/resistance training and a bit of sprinting too. As Dirlot said, you don't need a gym membership for this if you buy a few weights.
    F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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    jsa23's Avatar
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    Quote Originally Posted by kskline View Post
    I am wondering if it would be better to just do the moderate cardio (walking) and maybe some sprints (on an recumbent bike, treadmill, or eliptical) and forego the weight lifting until I am closer to goal weight. I have heard some experts say it's better not to exercise at all if until you are closer to goal. I am rethinking my gym membership as I don't really feel all that comfortable there, I have a neighborhood clubhouse that has some cardio equipment and a not so good weight machine of sorts and it's free, or I could walk outside since the weather is getting nicer. I do have to be somewhat careful with exercise as I had knee surgery a couple years ago and at that time, it was mentioned to me that I don't have a lot of cartiledge left in that knee.

    Kim
    Based on this information, I'd say:

    1. Definitely avoid anything that will subject your knee to impact(i.e. no running) - running is really the main exercise people talk about when they recommend not to exercise until losing more weight.
    2. I'd recommend some weightlifting, but given your knee situation I'd be careful about squats/similar exercises - I'd consult a specialist that you trust on that on lower-body work. Upper-body work is definitely a go.

    In general, when people talk about it being risky to exercise too much at a heavier weight, they're talking about running, an any other activity that tends to be hard on the joints. Lifting some weight will help you preserve muscle mass as you lose weight, leaving you stronger and healthier once you reach your goal.

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    kskline's Avatar
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    Quote Originally Posted by astronmr20 View Post
    Exercise will affect your body composition by 10-15 percent only. It all starts with what fuel you are burning. You eat very low carb, but how much of your calories from fat?

    Walk a lot, and lift heavy things once in a while.
    I don't weigh or meaure but I eat approx. 1500 calories per day, with about 20 gm carbs, about 100 + g/protein and the rest fat. The fat I eat consists of the olive oil in my salad dressing and butter I sometimes put on meat or bacon fat or the fat on my meat.

    Kim

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    kskline's Avatar
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    Thanks for all your suggestions. I think I'm going to quit the gym and do some body weight stuff at home, and continue to walk and do sprints on the elliptical or bike. When I was in pt after knee surgery they had me doing squats with the stability ball against the wall so I think I am okay to do those. The only think I don't have access to right now is a bar to do pull ups. I looked on line and see I can get something for my door frame, which I can try. Are reistance bands any good for weight exercise?

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    I would suggest convict conditioning, a truly excellent book

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