Question:

Dear LC Friends, Well, it official. I am in my first significant stall since re-starting LC last August.  First, a little refresher with my story (I have posted here many times, but it is relevant to the advice I will ask for in a minute!)  In the first 5 months of LCing, I lost 15% of my body weight (26 pounds) in my second try at LCing.  Beginning in December I took a real vacation for 3 weeks and an OWL "vacation" for 2+ months.  The really great thing is that all through Dec, Jan, and part of Feb, I ate  *whatever I wanted* and did not gain an ounce! The cool thing is, *whatever I wanted* was all low carb!  I am so amazed and so excited that I have truly made LC a WOL and not just a diet.  I finally have gotten to a place in which I only want those foods that are good for me and maintain my weight.  What a tremendous shift for me! So that is my great accomplishment!  I am pretty happy about that but now I have a new challenge.  I still have 10 pounds to go to be in a healthy BMI and BF% range.  In mid Feb, I returned to OWL eating and for the last 4 weeks I have had no weight loss nor loss of inches.  Not an ounce.  I am stuck at 151 (with some minor fluctuations) and my tape measure has not budged one iota.  I think maybe it is because I weighed 151 for most of my 30s, so this weight is probably a setpoint of sorts for me. So I have decided to…. (OMG, I can’t believe I am going to say this!)…..exercise.  As I have mentioned several times in this NG in the past, I have a deep flaw in my character in that I hate exercise. But I think it is my only solution given that I am a slowbie by nature and probably have a significant degree of insulin resistance that is causing my weight to stall at this setpoint. So here is my proposed solution:  I have re-read the section in Dr. Bernstein’s book in which he outlines a WT regime that he says improves and maybe reverses insulin resistance (heavy weights with a few reps to muscle failure).  I am thinking that by doing my upper body one day and my lower body the next day, I need only put in about 30 minutes or so (including a 10 minute warm-up) each day.   Here are my questions.  Please keep in mind that my main goal is *not* to build muscle (although I am sure that will happen) rather my primary goal is to improve my insulin sensitivity. 1. Has anyone had success in improving insulin senstivity with the regime outlined in Bernstein’s book?  Does it work?  (Bridget, are you doing this? How is it going?) 2.  Is 1/2 hour per day, including warm-up, really enough to improve insulin sensitivity?   3.  How long does it take to see an improvement?  I am willing to be patient, and I know MMMV, but I need some sort of ballpark estimate to work from. Should I expect a week, month, quarter, year? 4.  Is there anyone out there who would like to be my buddy in this experiment?  Keep in mind that I hate exercise as a general rule (I am not usually a whiner, but whining may break out occasionally), I am a woman in my 40’s, and am not looking to bodybuild. Any related advice would be appreciated, (keeping in mind my goal).  By the way, I have tried to read Lyle McDonald’s book but did not find it to be helpful for my needs.  No need to recommend it, thank you. I have enjoyed the advice of this group so much over the past few months that I am really looking forward to your advice! TIA Zoe (177/151/140 or so ) My favorite LC book:  The Secret to Low Carb Success: How to get the Most Out Of Your Low Carbohydrate Diet (www.lowcarbsuccess.net) – A good book for newbies and slowbies

Response:

Zoe, I cannot answer all of your questions, but I do know from recent experience that the least bit of exercise can be very helpful to you.  I don’t know if you remember my fairly recent post about me stalling for weeks on end and finally getting some improvement just by adding 15 minutes of BodyFlex to my day.  Well it is still working for me.  Whatevery type you choose, I’m sure if you do the E word every day, you won’t be sorry.  :-) ConnieW – Hide quoted text — Show quoted text – Dear LC Friends, Well, it official. I am in my first significant stall since re-starting LC last August.  First, a little refresher with my story (I have posted here many times, but it is relevant to the advice I will ask for in a minute!)  In the first 5 months of LCing, I lost 15% of my body weight (26 pounds) in my second try at LCing.  Beginning in December I took a real vacation for 3 weeks and an OWL "vacation" for 2+ months.  The really great thing is that all through Dec, Jan, and part of Feb, I ate  *whatever I wanted* and did not gain an ounce! The cool thing is, *whatever I wanted* was all low carb!  I am so amazed and so excited that I have truly made LC a WOL and not just a diet.  I finally have gotten to a place in which I only want those foods that are good for me and maintain my weight.  What a tremendous shift for me! So that is my great accomplishment!  I am pretty happy about that but now I have a new challenge.  I still have 10 pounds to go to be in a healthy BMI and BF% range.  In mid Feb, I returned to OWL eating and for the last 4 weeks I have had no weight loss nor loss of inches.  Not an ounce.  I am stuck at 151 (with some minor fluctuations) and my tape measure has not budged one iota.  I think maybe it is because I weighed 151 for most of my 30s, so this weight is probably a setpoint of sorts for me. So I have decided to…. (OMG, I can’t believe I am going to say this!)…..exercise.  As I have mentioned several times in this NG in the past, I have a deep flaw in my character in that I hate exercise. But I think it is my only solution given that I am a slowbie by nature and probably have a significant degree of insulin resistance that is causing my weight to stall at this setpoint. So here is my proposed solution:  I have re-read the section in Dr. Bernstein’s book in which he outlines a WT regime that he says improves and maybe reverses insulin resistance (heavy weights with a few reps to muscle failure).  I am thinking that by doing my upper body one day and my lower body the next day, I need only put in about 30 minutes or so (including a 10 minute warm-up) each day. Here are my questions.  Please keep in mind that my main goal is *not* to build muscle (although I am sure that will happen) rather my primary goal is to improve my insulin sensitivity. 1. Has anyone had success in improving insulin senstivity with the regime outlined in Bernstein’s book?  Does it work?  (Bridget, are you doing this? How is it going?) 2.  Is 1/2 hour per day, including warm-up, really enough to improve insulin sensitivity? 3.  How long does it take to see an improvement?  I am willing to be patient, and I know MMMV, but I need some sort of ballpark estimate to work from. Should I expect a week, month, quarter, year? 4.  Is there anyone out there who would like to be my buddy in this experiment?  Keep in mind that I hate exercise as a general rule (I am not usually a whiner, but whining may break out occasionally), I am a woman in my 40’s, and am not looking to bodybuild. Any related advice would be appreciated, (keeping in mind my goal).  By the way, I have tried to read Lyle McDonald’s book but did not find it to be helpful for my needs.  No need to recommend it, thank you. I have enjoyed the advice of this group so much over the past few months that I am really looking forward to your advice! TIA Zoe (177/151/140 or so ) My favorite LC book:  The Secret to Low Carb Success: How to get the Most Out Of Your Low Carbohydrate Diet (www.lowcarbsuccess.net) – A good book for newbies and slowbies

Response:

OK, now exercises and form.  I’ve got some time, so here you go.  I suggest doing them in this order as well – these are all with dumbbells and from this site http://www.exrx.net/Exercise.html Squats http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html You may need to widen up your stance a little more than this guy (wider than shoulder width) and slightly point your toes out.  Sit back, and push up from your heels. Make sure your back doesn’t round.  Look at teh good squat vs. bad squat form on Krista’s site.  You will want to start doing these with just bodyweight, then with your dumbells. Dumbell Bench Press http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

If you slip your db bench in before your squats, you will give your triceps, biceps, delts and pecs more time to recover. Dumbell Row http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html Dumbell Shoulder Press http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

Not absolutely necessary but you do accentuate the traps. Dumbell Biceps Curl http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

Got biceps in the row. Dumbell Triceps extension: http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html or one arm: http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html or kickbacks: http://www.exrx.net/WeightExercises/Triceps/DBKickback.html

Got triceps in the db bench. Then some ab work. 2 sets of 15 reps of crunches, add a dumbell on your chest when you can do that, work up from there.

If you lift heavy enof, you don’t need to do abs. The idea is to move from the larger muscle groups to the smaller ones.   Do a 5-10 minute warmup before you start: some walking around, whatever, just light cardio.  

Nay, just warmup doing the exercise you start with……very light weight or none at all. 2-3 sets of 8-12 reps.

More sets, lower reps for strength.  If you can’t do it in good form, then decrease the weight.

If the weight is the problem.

Response:

So here is my proposed solution:  I have re-read the section in Dr. Bernstein’s book in which he outlines a WT regime that he says improves and maybe reverses insulin resistance (heavy weights with a few reps to muscle failure).  I am thinking that by doing my upper body one day and my lower body the next day, I need only put in about 30 minutes or so (including a 10 minute warm-up) each day.

Good! Here are my questions.  Please keep in mind that my main goal is *not* to build muscle (although I am sure that will happen) rather my primary goal is to improve my insulin sensitivity.

Um.  I think the two are closely related.  It is by building muscle (and using it) that you improve your insulin sensitivity. 1. Has anyone had success in improving insulin senstivity with the regime outlined in Bernstein’s book?  Does it work?  (Bridget, are you doing this? How is it going?)

It’s working for me.  You doubtless know the problems I’ve had since last August – packing the fat on at a rate of 5 pounds a month despite keeping strict low carb & ketosis.  Dr Bernstein’s plan has been the trick I needed. Last month I shrank; all my measurements shrank.  I have not changed anything diet-wise; the only change has been the addition of (practically) daily exercise.  The straightforward interpretation is that yes, my insulin sensitivity has improved. 2.  Is 1/2 hour per day, including warm-up, really enough to improve insulin sensitivity?

Yes, I think so, in my experience.  Daily cardio, even without WT, helps me. 3.  How long does it take to see an improvement?  I am willing to be patient, and I know MMMV, but I need some sort of ballpark estimate to work from. Should I expect a week, month, quarter, year?

I would say a month.  Not less than two weeks, anyway. 4.  Is there anyone out there who would like to be my buddy in this experiment? Keep in mind that I hate exercise as a general rule (I am not usually a whiner, but whining may break out occasionally), I am a woman in my 40’s, and am not looking to bodybuild.

Not me, thanks, I am the cat who walks alone.  Hope you find someone suitable I’m glad you’ll be giving this a try.  I’m sure that once you start, you’ll find that exercising makes you feel good & you’ll want to carry on. — Rosiebint

Response:

– Hide quoted text — Show quoted text -So here is my proposed solution:  I have re-read the section in Dr. Bernstein’s book in which he outlines a WT regime that he says improves and maybe reverses insulin resistance (heavy weights with a few reps to muscle failure).  I am thinking that by doing my upper body one day and my lower body the next day, I need only put in about 30 minutes or so (including a 10 minute warm-up) each day.   Here are my questions.  Please keep in mind that my main goal is *not* to build muscle (although I am sure that will happen) rather my primary goal is to improve my insulin sensitivity. 1. Has anyone had success in improving insulin senstivity with the regime outlined in Bernstein’s book?  Does it work?  (Bridget, are you doing this? How is it going?) 2.  Is 1/2 hour per day, including warm-up, really enough to improve insulin sensitivity?   3.  How long does it take to see an improvement?  I am willing to be patient, and I know MMMV, but I need some sort of ballpark estimate to work from. Should I expect a week, month, quarter, year? 4.  Is there anyone out there who would like to be my buddy in this experiment? Keep in mind that I hate exercise as a general rule (I am not usually a whiner, but whining may break out occasionally), I am a woman in my 40’s, and am not looking to bodybuild.

Anything is enough to make an improvement. Literally anything. My workout takes 20 minutes with rest in between sets. Rest in between sets is vital. I had been doing WT. I do 3 days per week, an all body workout. I had started out with 2 days per week. On the other days, I do HIIT running/walking. I had to take a break due to my pneumonia. I am getting some X-rays and will be starting again after discussing the results with my doctor. It seems my celiac disease may have damaged a spinal disc, so I have to be sure before doing anything else. The damage to my spine didn’t have anything to do with the weight training, and my doctor was aware I was going to start a weight training program before I did it. I had discussed it with the doctor before even verbalizing it here on the NG. Recently my doctor reiterated that the best way to improve insulin resistance is to lose excess weight. He was sympathetic with the fact that when we’re insulin resistant, it’s harder to lose weight. He says weight training is a good way to improve insulin resistance. This supports Bernstein’s statements. Here is my program. It’s a quote of a post from Nina when I first asked about WT in July. I love the exercise, I do have results. I am stronger and I have this little tiny bit of muscle definition in my arms, so much nicer than flab! I am also more self-confident. It doesn’t take long, it’s fun, though challenging. And I feel like I can do it, some things make me feel clumsy. I was never good at gymnastics, but always good at certain yoga stretches. I was never a fast runner and never had a lot of endurance. I enjoy swimming (paddling around in the water, not laps) and leisurely bicycle riding. My endurance is improving now between the WT and the HIIT. I started doing the exercises without weights so I could learn the correct form. Form is the most important thing. Before starting, I studied the videos on the web sites, and I also had someone else study them and watch me. I looked in the mirror for those I could do that and keep correct form. I then started with 5 lb. weights, exercising in my home. I increased the weight as it became easy to do the exercises. From time to time, I have DH watch me to make sure I’m still doing them correctly according to the video. Path: lobby!newstf02.news.aol.com!portc01.blue.aol.com!news.stealth.net!news.max well.syr.edu!netnews.com!xfer02.netnews.com!newsfeed2.earthlink.net!newsfe ed.earthlink.net!news.mindspring.net!nina Newsgroups: alt.support.diet.low-carb Organization: The Slack Lines: 103 NNTP-Posting-Host: d1.b3.33.66 User-Agent: MT-NewsWatcher/3.0 (PPC) – Hide quoted text — Show quoted text – Don’t get fixated on how LONG you WT for each session.  Don’t rush, take 60-90 seconds between sets, and simply do your workout. OK, now exercises and form.  I’ve got some time, so here you go.  I suggest doing them in this order as well – these are all with dumbbells and from this site http://www.exrx.net/Exercise.html Squats http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html You may need to widen up your stance a little more than this guy (wider than shoulder width) and slightly point your toes out.  Sit back, and push up from your heels. Make sure your back doesn’t round.  Look at teh good squat vs. bad squat form on Krista’s site.  You will want to start doing these with just bodyweight, then with your dumbells. Dumbell Bench Press http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html Dumbell Row http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html Dumbell Shoulder Press http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html Dumbell Biceps Curl http://www.exrx.net/WeightExercises/Biceps/DBCurl.html Dumbell Triceps extension: http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html or one arm: http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html or kickbacks: http://www.exrx.net/WeightExercises/Triceps/DBKickback.html Then some ab work. 2 sets of 15 reps of crunches, add a dumbell on your chest when you can do that, work up from there. The idea is to move from the larger muscle groups to the smaller ones.   Do a 5-10 minute warmup before you start: some walking around, whatever, just light cardio.  If you want to do a serious cardio session, do it after the WT workout. 2-3 sets of 8-12 reps. If you can get up to 12 reps, it’s time to increase the weight. FORM IS KEY.   If you can’t do it in good form, then decrease the weight.

.. Bridget M. CAD 2/94 LC 7/01 SC-LC 3/02 Celiac & Diabetes T2 3/02

Response:

If you are on OWL and eating 50 to 75 carbs a day – then you can try going back to induction for a week or two and you will be surprised at the results. That is what I have done and it worked. GREAT work so far and I know you can do the next 10 lbs… – Hide quoted text — Show quoted text – Dear LC Friends, Well, it official. I am in my first significant stall since re-starting LC last August.  First, a little refresher with my story (I have posted here many times, but it is relevant to the advice I will ask for in a minute!)  In the first 5 months of LCing, I lost 15% of my body weight (26 pounds) in my second try at LCing.  Beginning in December I took a real vacation for 3 weeks and an OWL "vacation" for 2+ months.  The really great thing is that all through Dec, Jan, and part of Feb, I ate  *whatever I wanted* and did not gain an ounce! The cool thing is, *whatever I wanted* was all low carb!  I am so amazed and so excited that I have truly made LC a WOL and not just a diet.  I finally have gotten to a place in which I only want those foods that are good for me and maintain my weight.  What a tremendous shift for me! So that is my great accomplishment!  I am pretty happy about that but now I have a new challenge.  I still have 10 pounds to go to be in a healthy BMI and BF% range.  In mid Feb, I returned to OWL eating and for the last 4 weeks I have had no weight loss nor loss of inches.  Not an ounce.  I am stuck at 151 (with some minor fluctuations) and my tape measure has not budged one iota.  I think maybe it is because I weighed 151 for most of my 30s, so this weight is probably a setpoint of sorts for me. So I have decided to…. (OMG, I can’t believe I am going to say this!)…..exercise.  As I have mentioned several times in this NG in the past, I have a deep flaw in my character in that I hate exercise. But I think it is my only solution given that I am a slowbie by nature and probably have a significant degree of insulin resistance that is causing my weight to stall at this setpoint. So here is my proposed solution:  I have re-read the section in Dr. Bernstein’s book in which he outlines a WT regime that he says improves and maybe reverses insulin resistance (heavy weights with a few reps to muscle failure).  I am thinking that by doing my upper body one day and my lower body the next day, I need only put in about 30 minutes or so (including a 10 minute warm-up) each day.   Here are my questions.  Please keep in mind that my main goal is *not* to build muscle (although I am sure that will happen) rather my primary goal is to improve my insulin sensitivity. 1. Has anyone had success in improving insulin senstivity with the regime outlined in Bernstein’s book?  Does it work?  (Bridget, are you doing this? How is it going?) 2.  Is 1/2 hour per day, including warm-up, really enough to improve insulin sensitivity?   3.  How long does it take to see an improvement?  I am willing to be patient, and I know MMMV, but I need some sort of ballpark estimate to work from. Should I expect a week, month, quarter, year? 4.  Is there anyone out there who would like to be my buddy in this experiment? Keep in mind that I hate exercise as a general rule (I am not usually a whiner, but whining may break out occasionally), I am a woman in my 40’s, and am not looking to bodybuild. Any related advice would be appreciated, (keeping in mind my goal).  By the way, I have tried to read Lyle McDonald’s book but did not find it to be helpful for my needs.  No need to recommend it, thank you. I have enjoyed the advice of this group so much over the past few months that I am really looking forward to your advice! TIA Zoe (177/151/140 or so ) My favorite LC book:  The Secret to Low Carb Success: How to get the Most Out Of Your Low Carbohydrate Diet (www.lowcarbsuccess.net) – A good book for newbies and slowbies

Response:

So here is my proposed solution:  I have re-read the section in Dr. Bernstein’s book in which he outlines a WT regime that he says improves and maybe reverses insulin resistance (heavy weights with a few reps to muscle failure).

If you’ve done no or little exercise for awhile this to me sounds like an idea that will indeed lead to "muscle failure."  A few days ago I asked about weight training on this list and the only sensible reply was get a trainer before starting a weight program so you don’t trash yourself.  That convinced me to try the Pilates exercise concept on video tape which, in addition to being low impact, is done lying down sort of.  The on the floor part is attractive to me.  Anyway I think you should start slow with guidance so that you don’t wind up with being a few LBS over weight as the least of your problems.

Response:

A few days ago I asked about weight training on this list and the only sensible reply was get a trainer before starting a weight program so you don’t trash yourself.  

Thanks.

Response:

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