It has been months since I have done any Weight Lifting, High Intensity Interval Training or Long Duration Cardio. I still take walks ranging from 30-45min on an almost daily basis.

There are some good reasons for this:

1. It was causing me stress
2. I was doing some of the exercises at night after the kids went to sleep and the physical exertion was disturbing my sleep. (Morning workouts just don’t fit into my schedule)
3. I was not seeing results even though I was lifting weights and running for 45min/day 5-6 times per week.
4. Adrenal fatigue – though the doctor did some tests (not sure what) but said that my thyroid looks fine and adrenal function is linked to thyroid function. The doctor definitely did not do any comprehensive testing but just looked for some “markers” which he did not find. However I do suffer from insomnia, stress, anxiety and other such things.
5. Hard exercise causes a physical stress on the body. When the body is already stressed out this extra stress can actually be harmful instead of helpful.

Here is a good video that Paul Check gives on Adrenal Fatigue

I don’t know why I feel so let down by this. It just seems like I have tried so many exercise programs and I finally found one that I was having fun with and one that I initially saw results with. But the results stopped and the fun faded.

Yoga/stretches and deep breathing are the exercises that I need to work on right now.

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My husband Jonas joined me for the first time for a workout. We had so much fun together. It was kinda weird bonding for the first time in this way but overall a great experience. He has decided to join me in a commitment for 2009 to get fit/healthy and get sexy six pack abs. I am very happy to have an exercise partner.

You see since starting low carb cooking I personally have been able to lose 23lbs. But since my cooking was high fat my husband has gained 20lbs. He is not restricting his carbs so the extra fat is adding to extra pounds around his waist. He does love my food that I cook!

When we met in college he was doing weight training but nothing like High Intensity Interval Training. Back then he had six pack abs so it will be no time till he gets them back. Our goal will be a sixteen week challenge. On April 25th we will show his before and after pictures (he is a bit shy about them). I will post mine as soon as I get them done.

Benefits of Exercising with a Partner

• It is motivating and encouraging.
• It holds both participants accountable.
• You can spot problems with exercise form.
• It is more fun (the more fun it is the better chance you are going to stick with it).
• It pushes you harder because it creates a slightly competitive mood.

Posting this publicly encourages accountability. I am excited for the results. I welcome everyone to join in this six pack abs journey. I will be adding some exercise videos of exercises that we have been doing.

Many Blessings,

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Eating Low Carb is a great way to burn fat but there is some uncertainty if a low carb diet will cause muscle mass loss. It could depend on the type of exercise being performed.

Amino acids in protein build muscle. Muscle burns calories. If you eat enough calories than building muscle is possible eating low carb. Some studies have shown that muscle can be gained while on low carb diet. This is because the amino acids feed the muscle. So it is important to eat good quality protein that is found in meats, fish, eggs and nuts.

Exercise does deplete glycogen from the muscle. Carbohydrates replenish the glycogen. The problem arises when the glycogen stores are used up and muscle mass may be lost.

To increase and boost muscle strength it is beneficial to eat a combination of protein and carbohydrates. I prefer to eat vegetable carbohydrates because I am on an anti-candida diet. Grains and fruit sugars feed candida yeast and at this point I am not able to eat them. Coconut water is a great post workout drink. Coconut water contains some carbohydrates and sugars but it also contains essential vitamins, minerals and electrolytes. Coconut, coconut oil and coconut water are anti-fungal and are allowed on an anti-candida diet.

When doing long duration exercise like cycling or running the body will need more carbohydrates. Short burst exercise like High Intesity Interval Training has worked well for me on low carb. But you may need to experiment with your low carb diet and track performance and how you feel. If strength and performance begins to drop that is a good sign to increase carbohydrates. Just make sure to stay away from the refined flours. The muscles only use a small amount of glucose and if there is too much it will raise blood sugar levels and insulin.

Let me know what you think about low carb diets and muscle loss.

To your health and wellness,

Catherine Osthaus

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