is daily exercise necessary for the WD?

[jasminemino]

this is my second week

i lost about 3 pounds in the first week s.. i guess all was the water weight
and i worked out only twice last week

this week i wanna work out more .. but tight work schedule
i wonder if u didnt exercise at all .. you wont lose weight ?

and i dont feel like losing much like others on the forum
i am getting freustarted

can anyone help ?

[britwolf]

If you are doing more hard workouts its ok, you should prolly do 4 or 5 days per week. bcoz you need to give a little rest for your body to grow. Its alright if you miss one day work out but make sure you do it next day.
If you wanna lose more weight you should do more cardio workouts.

[Dano3000]

Exercise is necessary, period. Human beings are designed to move, our survival has depended on it. The exact type of movements we are designed for (sprinting vs. distance running) is still being debated but the fact that you will literally shut down (mentally and physically) and become sick remains.
Diet, in my opinion, is more responsible for weight than exercise. One could work out all day, it doesn't matter if I come home and eat the kitchen.
So if you do not want to lose weight, I would just eat to my instincts. The more strict you are with the WD, the more weight loss seems to happen, so just use night time to relax and eat a feast until you're thirsty.

[truth]

I disagree with Dano3000. Weight loss is simple mathematics. Your body burns a certain amount of calories in a day, according to how much work you do. If the calories you ate are less than the calories you burned, GUESS WHAT, you will lose weight.

Even if you laid on a couch for 24 hours a day, you would still burn a lot of calories naturally. Think about how warm our bodies remain all day, even in cold environments. This energy has to come from somewhere, and we get it either from food, or from stored fat cells.

So.. no, you don't have to work out to lose weight, but it will help you lose weight.

I'm living proof, I lost 67 in the last 3-4 months using the Warrior Diet with NO workouts at all... Not even walks.


But now I'm ready to start working outs, and its way easier for me to go on long walks without all that weight holding me back! I have a bad knee, it feels 100% better because of the reduced weight load.

[Dano3000]

 To make it clear, I was stating that exercise is necessary to be healthy, not for weight loss. Weight is only a component of the physical and mental state that could be described as health.
 For weight loss, yeah, all you gotta do is eat less. Truth speaks the truth.

[truth]

Ah, well if you meant it that way, I also agree with you that exercise is necessary for humans to be healthy.

[jasminemino]

To make it clear, I was stating that exercise is necessary to be healthy, not for weight loss. Weight is only a component of the physical and mental state that could be described as health.
 For weight loss, yeah, all you gotta do is eat less. Truth speaks the truth.

thnx for the reply i started to lose weight and there is a definite change in my shape .. i am trying to workout cardio more it clears my mind thnx again

[jasminemino]

I disagree with Dano3000. Weight loss is simple mathematics. Your body burns a certain amount of calories in a day, according to how much work you do. If the calories you ate are less than the calories you burned, GUESS WHAT, you will lose weight.

Even if you laid on a couch for 24 hours a day, you would still burn a lot of calories naturally. Think about how warm our bodies remain all day, even in cold environments. This energy has to come from somewhere, and we get it either from food, or from stored fat cells.

So.. no, you don't have to work out to lose weight, but it will help you lose weight.

I'm living proof, I lost 67 in the last 3-4 months using the Warrior Diet with NO workouts at all... Not even walks.


But now I'm ready to start working outs, and its way easier for me to go on long walks without all that weight holding me back! I have a bad knee, it feels 100% better because of the reduced weight load.

hope i would lose 88 pounds i still workout 3 times a week but not daily .. but ur reply gave me hope i need to lose 88 pounds

[truth]

You can do it!! Especially if you are working out a few times a week.  The more you lose, the easier working out will be (esp. walking / running)

[Vella]

its better to do more workout. when your muscles are in stress you can lose more weight.

[jedikitty]

I have just started this diet 3 days ago so still in the experimental phase here... I have a VERY screwed up lower back (scoliosis since childhood, then pinched sciatica and slipped 2 discs in my early 20's) and a number of problematic joints (both ankles, one knee, both wrists) - arthritic-like pain.  I consider it a vrey good day if it is without pain in any of these areas.
I've read the section on the CFT exercises and am worried that I might not be able to do most of them  like the frog jumps or one-legged jumps, or even the kettlebells...  I do own a PowerPlate Mi5 so I do that every evening, and it helps me a bit with my joints but not with weight loss...
Any ideas or exercise suggestions that might help me, please?

[belovehu]

Have you heard of GYROKINESIS?  Athletes, dancers and everyday people do it for increased range of motion, strength and circulation.

It is no impact, no jumping, etc.  You feel great after, and your body emerges stronger and lighter and more flexible.  You can find a class in your area, or you can get a dvd at www.gyrotonic.com

cheers

[sWe]

Don't be so hard on yourself. This may be a bit of a cliché, but people are different, and react differently to different things, both mentally and physically. Be content that you're moving in the right direction and that you're improving, even though it may be (arbitrarily) too slowly.

The key is that you ARE improving; that means you're doing something right.

As for exercise; don't over do it, especially if you're not in that good shape to start with. You may be able to exercise a lot for a few weeks at a time, but if you don't notice any results, or smaller than usual results, and that you're losing motivation, getting overly tired, hungry all the time even when you've stuffed yourself full, etc, you need to take it easy. Those are the first symptoms of serious overtraining, which is essentially a physical depression during which your body shuts down to repair itself. I've been there myself a few times, and it's horrible. You end up putting on a lot of fat as well if you reach that state.

Try to find the number of exercise sessions per week that suits your body. For me, that number seems to be three strength sessions (warming up with 20 minutes of interval on a tread mill or bike each session), and an optional pure cardio session (if I'm feeling really energetic.) Time wise, I can squeeze in more sessions every week, but it's largely wasted effort; my improvements become smaller, not just per session but on the whole as well, if I exercise more than four sessions per week for more than a couple of weeks at a time. The effort I can bring to each session is also reduced.

Thus, if you find yourself working your figurative ass off instead of your literal ass (getting very little in the way of results for a lot of effort,) try REDUCING the number of sessions per week, and try to make them shorter as well. Lots of fitness "gurus" say roughly that, including the guy behind WD if I remember correctly.


45 minutes including warm up is plenty (not counting stretching, if you do that.)

Reducing the number of sessions and their length makes it easier to focus on each session. Also, try fewer, more compound exercises (if you work out in the gym.)

I tend to do Mondays, Wednesdays, and Fridays, and then I rest the entire weekend. If I do a cardio session, I do it on Thursdays, because I do leg work on mondays. By putting it between Wednesdays and Fridays, on which I do back and chest work, respectively, I minimize overlap between muscle groups, and thus I maximize the recovery time for the major muscle groups.

After six weeks or so, I take a week of exercising, completely, and just focus on eating and sleeping (apart from working of course.) On the eight week, I do a total of 200-250 minutes of cardio (not interval; just a consistent medium to high pace) spread over 4-5 sessions, and then I restart the cycle, with 3-4 sessions a week.

It works very well for me, and I was doing that before I adopted part of the WD system. Adopting WD has really accelerated my fat loss and muscle gains though, so my exercise system seems to complement it well. My exercise system is a sort of customized version of Stuart McRoberts "Beyond Brawn" system by the way.

[fdnyceguy]

Through addressing my own nutrition (somewhat extensively, according to some), I have come to the conclusion that one's diet is probably over 80% responsible for their appearance, health, well-being, etc. With this in mind, one could achieve most of their weight loss goals by just eating properly. Ori Hofmekler reiterates this in his writings. (Of course, weight gain is a different matter.)

That said, I also exercise (somewhat extensively, according to some). With the addition of an appropriate exercise program, the aforementioned weight loss goals can be reached faster, and would include other benefits corresponding with the Warrior Diet approach (hormonal, for example). By appropriate, minimally, I mean a particular movement that you can do.

Undoubtedly, Dano could prescribe a cycling program, others could recommend a kettlebell, free weight, or bodyweight routine. Regardless of the methodology, if you can't to it (due to personal preference, resources, or timing), it doesn't mean a thing.

To find the motivation to seek such a program, I'd like to include the following quote (derived from Spark by John J. Ratey, MD.

A doctor named Gene-Jack Wang, one of the country's foremost addiction researchers and chairman of the medical department at Brookhaven National Laboratory, talks about movement in philosophical terms. "In the Chinese language, a subject is an animal, and an object is a vegetable," he says. "You cannot ask a vegetable to jump from here to there. If you don't move, you are not an animal anymore - you become a vegetable!"

Of course, this may not mean a thing to some, but if anyone finds it helpful, great.