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Paleo lifestyle and exercising?

Answered on October 28, 2013
Created October 25, 2013 at 3:51 AM

Hello.. I am new to paleo and so far I really like it! Before I converted I would workout 5 to 6 days a week which mainly included the insanity DVDs and running and my diet was the modern "healthy" diet. When I heard of the "caveman diet" I grow curious and decided I wanted to give it a try, so here I am. I have so far been seccesful with the eating requirement so my question is is it necessary for me to continue to workout 5 to 6 days a week? I do plan on working out but is it okay to somewhat take it easy?

F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 02:09 PM

@thhq "IMHO the improper diet centerpiece is TOO MUCH FOOD. High glycemic carbs and vegetable fats are the usual cause because they're cheap and highly palatable."

Totally agree... the bulk of the problem is a mismatch between energy input & actual energy needs. For years, my theory has been "you can eat whatever you want IF you burn it off" but the truth is, very few modern day americans are active enough to support the diet they eat.

I'm not that active so I have to dial back on the carbs.

Medium avatar

(10611)

on October 26, 2013
at 12:03 PM

+1 for Jack Lalanne. Historic paleos would have been just as active, if not more so.

Medium avatar

(10611)

on October 26, 2013
at 11:59 AM

The bar graph was what got to me, and led me to dig into the Japanese studies on the effectiveness of walking (Toda's observation about not enough time exactly matched my thought). I didn't read the graph as an affirmation of low carb dieting, rather that low intensity exercise is the most effective technique to maximize fat burning, whether dietary or stored. IMHO the improper diet centerpiece is TOO MUCH FOOD. High glycemic carbs and vegetable fats are the usual cause because they're cheap and highly palatable.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 26, 2013
at 10:00 AM

@thhq @BobK Great article on low carbs. I especially liked this point -- Would it be a fair assumption on my part to say you probably spend most, if not all, of your 24 hours each day in low-intensity activity. If that’s the case… why the hell are you making carbohydrates the centerpiece of your diet?!?!

F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 04:25 AM

A goal of 10,000 works just fine for me...no need to complicate it. I feel crappy down near 2500 & much better 7500+.

F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 04:24 AM

I drive a LONG ways to & from work but I walk a lot at work some days. The article was good but having worked in academia for nearly 20 years, I see it as a good example of a couple of academics taking a very simple concept and making it WAY more complicated than necessary.

No duh? 10,000 steps might not be enough for kids to avoid obesity? Maybe they need to lay off the processed crap? And too many for the elderly / infirm? Who woulda thunk that? Besides.. the goal of reaserch? the search for $'s for more research, just sayin' :)

F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 04:24 AM

I drive a LONG ways to & from work but I walk a lot at work some days. The article was good but having worked in academia for nearly 20 years, I see it as a good example of a couple of academics taking a very simple concept and making it WAY more complicated than necessary.

No duh? 10,000 steps might not be enough for kids to avoid obesity? Maybe they need to lay off the processed crap?

And too many for the elderly / infirm? Who woulda thunk that?

F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 04:19 AM

@mcr03 If you have a smartphone Moves app will track your travels & your steps. It does eat my iphone battery but I plug in any chance I get.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 26, 2013
at 03:58 AM

Interesting article read! These are pretty legit -- http://www.bodymedia.com/More-Details

42d71b3df5c955a579843fb183bc096f

(0)

on October 26, 2013
at 03:51 AM

@thhq thanks I'll have to get a step tracker

Medium avatar

(10611)

on October 26, 2013
at 02:47 AM

I reread graeme's piece on carbs again and pulled out another nugget: low intensity exercise - walking - is more effective for fat burning than higher intensity exercise. The corollary is that walking would be the most effective method to lose body fat. It worked for me, and I see that you're doing the same thing. The problem with walking is the time needed to get a decent amount of calories burned...and most overworked, stressed, overweight people don't have the luxury of extra time. Where I live the streets are full of cars and the sidewalks are empty.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 25, 2013
at 06:14 AM

Wow, 20-30m jump roping 5 days a week. You've inspired me to up my cardio. (I've been just kicking a hackey sack around and calling it a day.) From what I've read, trained athletes can retain their anaerobic fitness much longer than a beginner. At a 3 month break, you lose your skills. A few weeks, and you should be ok.

"Stop being so tired!"

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12 Answers

0
42d71b3df5c955a579843fb183bc096f

on October 26, 2013
at 09:34 AM

@BobK Lol sorry Ill have to put more details next time haha but thanks for the info very helpful. I'm new to this and really like it :)

0
F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 04:12 AM

@MCR03 Oops! I assumed you were a 40-something guy. I probably would have changed my answer if I'd known you were a very young woman.

The carbs, especially the sweets, put people (esp women) on the "gotta workout cuz I ate junk" or "gotta workout cuz know I'm gonna eat junk" treadmill cycle.

My suggestion of 4 Hour Body techniques was more tailored to guys, though he does have some amazing success stories about women. If you generally (like 5 or 6 days a week) eat an adherent paleo diet, falling off the wagon one day a week won't destroy all your work. The problem comes when it involves in a little bit of cheating (then more & more) every day.

At 5' 5" & 130 and active, you have very little to worry about....now. But the problems arise as we get older and the time we can dedicate to workouts gets re-directed to career, spouse, kids, etc.

I just cannot relate to "guilt" associated with eating... to me, it's enjoyment & fuel. If I over eat, oh well, tomorrow is another day.

Now that your situation is better known...you'll get better suggestions. My suggestion, keep eating paleo and dial back a bit on the exercise. Make changes one at a time rather than a bunch of things.

As long as you stay away from grains, bread, pasta, sugar, juice, soda, diet soda you'll have a much easier time not gaining weight when you dial back the exercise.

One of the sources of confusion in paleo is the lack of consistency with respect to descriptions; LC (low carb) & VLC (very low carb). I believe these descriptions are very subjective and not very helpful. My LC (since I'm not super active) would probably be VLC (if not ketogenic) for an active person. The low carb-ness of ones diet is relative to energy needs.

Here's a great link about "earning your carbs"...

My 'workouts' consistent of 10,000 steps per day (Moves app on my phone), minimal self weight & weekly heavy yard work. Clearly, I'm not earning a lot of carbs.

BUT an active athletic person does earn their carbs... the whole pale thing gets messed up when people think paleo is strictly low carb. It might be low carb for an old / less active guy like me. But it's about eating real food, unprocessed food in macro ratios appropriate to ones energy needs.

In this article it shows where energy comes from at various VOmax levels http://graemethomasonline.com/carbohydrate-daily-requirements/

Here's another good one, probably more useful for guys but talks about the need for carbs as fuel.

http://johnwelbourn.powerathletehq.com/2012/05/22/earn-your-carbs/

and here's one on "what to eat"

http://johnwelbourn.powerathletehq.com/2010/06/27/what-should-i-eat/

good luck & take it easy... it'll all work out. :)

0
Medium avatar

(10611)

on October 26, 2013
at 03:36 AM

Do the paleo thing. Walk everywhere, 10,000 steps per day as a minimum goal, which translates into about 5 miles a day. Try to avoid using motorized transportation for short trips.

http://www.health.utah.edu/peak/health_fitness/Tudor%20Locke%20Paper.pdf

F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 04:24 AM

I drive a LONG ways to & from work but I walk a lot at work some days. The article was good but having worked in academia for nearly 20 years, I see it as a good example of a couple of academics taking a very simple concept and making it WAY more complicated than necessary.

No duh? 10,000 steps might not be enough for kids to avoid obesity? Maybe they need to lay off the processed crap?

And too many for the elderly / infirm? Who woulda thunk that?

42d71b3df5c955a579843fb183bc096f

(0)

on October 26, 2013
at 03:51 AM

@thhq thanks I'll have to get a step tracker

F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 04:25 AM

A goal of 10,000 works just fine for me...no need to complicate it. I feel crappy down near 2500 & much better 7500+.

F291857fa12a0291688ea994343156dc

(720)

on October 26, 2013
at 04:24 AM

I drive a LONG ways to & from work but I walk a lot at work some days. The article was good but having worked in academia for nearly 20 years, I see it as a good example of a couple of academics taking a very simple concept and making it WAY more complicated than necessary.

No duh? 10,000 steps might not be enough for kids to avoid obesity? Maybe they need to lay off the processed crap? And too many for the elderly / infirm? Who woulda thunk that? Besides.. the goal of reaserch? the search for $'s for more research, just sayin' :)

0
42d71b3df5c955a579843fb183bc096f

on October 26, 2013
at 01:06 AM

@BobK I would like to lose weight but I understand that muscle weighs more then fat so if I was to lose anything it would be great if not I'm not too worried about it. I am a 24 yr old female 5'5" and at 130 and in fit condition. My goal is to live a healthier lifestyle and to not be so stressed out about alway counting calories or doing cardio 24/7 I like to workout I must say but sometimes I feel as though I push myself to hard and try to do the most.. When I came across paleo I grow really interested. I love meat and despise grains so I knew the diet wouldn't be so hard for me to do but one of my weaknesses is sweets.. I LOVE SWEET STUFF!!! So there for I would find myself doing extra work And running extra hard to make sure I didn't gain any wieght. ( not saying I eat sweets all the time) but on occasions I do and then I would feel soooo guilty that I felt the need to work extra hard. I've read story's of people who are in great shape liveing the paleo lifestyle and not always focused on working out and that what I want for me.

0
F291857fa12a0291688ea994343156dc

(720)

on October 25, 2013
at 05:20 PM

Depends on your goals & desires.....

To be fit & healthy requires WAY less effort than we've been told if you eat right. Refined foods, esp grains, puts us on the cardio treadmill.. literally!

SInce you're still young & hopefully injury free you've got lots of time to experiment & adjust.

The joggers & runners (especially the larger ones, male or female) of the 80's & 90's are the hip & knee replacements of the new millennium. :(

ime, paleo is 80% diet, 20% exercise. Eat right and "move" and you'll be fine. Will you be at 10% BF & a defined six-pack? No, but you'll be healthy & fit. I use Moves app on my smartphone, it tracks my steps. I shoot for ~10,000 steps per day, I do weekend yard work & take dance classes w/ my wife ~ 2 nights per week. I do some minimal self weight & flexiblity work (low back issues, injuries)

I have found that by eating paleo I need only minimal exercise to stay strong & trim. Of course, this ski season will be the " first full one since going paleo & will be proof of paleo" for me.

But dropping from 220 to 190 (6') & a 38/39" waist to 35/36" has got to have been good.

Bottomline... I'd dial back on the exercise but slowly. Go to every other day, then add some different stuff. Give 4 Hour Body a look (buy used on Half.com) and at first, only read the 150pages on diet and exercise...he's the king of minimal effort / maximum results. He may seem like a nut but his techniques worked for me.

Back in the early 90s, I did the gym thing. Cardio for 45 minutes & then weights, shower, sauna, etc. I was in fine shape in my 40's BUT it was a LOT of work....like a part time job. :(

Go for the 80 / 20.

Medium avatar

(10611)

on October 26, 2013
at 11:59 AM

The bar graph was what got to me, and led me to dig into the Japanese studies on the effectiveness of walking (Toda's observation about not enough time exactly matched my thought). I didn't read the graph as an affirmation of low carb dieting, rather that low intensity exercise is the most effective technique to maximize fat burning, whether dietary or stored. IMHO the improper diet centerpiece is TOO MUCH FOOD. High glycemic carbs and vegetable fats are the usual cause because they're cheap and highly palatable.

Medium avatar

(10611)

on October 26, 2013
at 02:47 AM

I reread graeme's piece on carbs again and pulled out another nugget: low intensity exercise - walking - is more effective for fat burning than higher intensity exercise. The corollary is that walking would be the most effective method to lose body fat. It worked for me, and I see that you're doing the same thing. The problem with walking is the time needed to get a decent amount of calories burned...and most overworked, stressed, overweight people don't have the luxury of extra time. Where I live the streets are full of cars and the sidewalks are empty.

0
42d71b3df5c955a579843fb183bc096f

on October 25, 2013
at 10:49 AM

I'm curious if yoga is a good alternative for the moment..

0
42d71b3df5c955a579843fb183bc096f

on October 25, 2013
at 10:32 AM

@Supergirl thanks :)

0
Medium avatar

on October 25, 2013
at 08:25 AM

Don't stop exercising totally, start lifting weights and do HIIT intervals instead. That actually both increase endurance and fat burning more than running miles and miles in the sam pace. But also remember workout should be fun so If you don't like lifting weights just do it once a week and do some sports you like a couple of times a week as well, maybe something you do with a friend like tennis?

0
42d71b3df5c955a579843fb183bc096f

on October 25, 2013
at 06:24 AM

Thanks @paleot :) I have worked up to it it wasn't easy trust me!

0
42d71b3df5c955a579843fb183bc096f

on October 25, 2013
at 06:05 AM

I am 24 and I actually did strain my hip flexer earlier this year for overtraining. I use to be obsessed with calories so I would go the extra mile to burn every calorie I could possible. I guess it worked or so I thought but I honestly just grow worn out and just felt like giving up but I came across the paleo and like how it is more of a life style vs diet or excusise plan. I jump rope 5 days a week for 20 to 30 mins a day but I wonder if it okay to give it a rest for a few weeks while I get use to the new change

Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 25, 2013
at 06:14 AM

Wow, 20-30m jump roping 5 days a week. You've inspired me to up my cardio. (I've been just kicking a hackey sack around and calling it a day.) From what I've read, trained athletes can retain their anaerobic fitness much longer than a beginner. At a 3 month break, you lose your skills. A few weeks, and you should be ok.

"Stop being so tired!"

0
Medium avatar

(238)

on October 25, 2013
at 04:12 AM

Don't know your age, but I see plenty of wounded warriors who have jogged themselves into knee and hip issues as they get older. Guys who played loads of soccer in their 40's are pulling up lame at 50 and looking to be in pretty poor shape when they can't kill themselves on the field. Sometimes less is more and a good reading point is Body By Science, which details the authors theory on exercise, mostly lifting but he gets into sports training as well.

My advice is give it a rest, find ways to do less and more efficient exercise to save your body parts for later in life.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on October 25, 2013
at 04:01 AM

"is it necessary for me to continue to workout 5 to 6 days a week?"

Up to you. If you want to take it easy, go for it. (use it or lose it.)

Jack LaLanne would say yes. But you shouldn't overtrain. You wouldn't want to do the same exercises the same way everyday or you're not going to be giving your muscles the days they need to rebuild stronger fiber.

Medium avatar

(10611)

on October 26, 2013
at 12:03 PM

+1 for Jack Lalanne. Historic paleos would have been just as active, if not more so.

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