You may be tempted to go nuts with the cardio and weight lifting but there are definite rules you must follow if you expect to get results from your program. The following are the most important points you need to remember when you're low-carbing and exercising for weight loss.

1. Start with Pilates and Power Yoga
Because of their low energy demands these two types of programs are great for those in the induction phase of Atkins or the first two weeks of South Beach. Pilates will strengthen your core muscles (shoulders, abs, low-back, hips, glutes), and elongate your body without requiring too much energy to do it. Yoga will detoxify your body and increase your flexibility and balance. Both activities are great preparation for weight lifting and aerobics which can be added when your program allows more carbs.

2. Perform the Right Type and Duration of Cardio
Going for 60 minute moderate intensity walks every day is the fastest way to teach your body how to store fat. When you're eating low-carb you are not taking in enough energy producing foods to participate in distance activities such as running, hiking, or cycling. If you're going to do cardio make it short and make it interval. Warm up with a 5 minute walk at a moderate pace, then run or walk really fast for 1 minute, then recover and walk slow for 2 minutes, then do lunges for as long as you can take, then run uphill for 30 seconds, then walk for 5 minutes, and so on. Make it as varied as possible and don't go longer than 20 minutes.

3. Plan Your Carbs Around Your Activity
If you are planning on cycling with your family all morning, going for an all day hike with friends, or spending all day walking at the theme park, be sure to eat your low-carb breads, low-carb cereals, etc. before your most active time. This will ensure that your body has enough energy and that it doesn't start tapping into your muscle for energy. Many low-carb plans do talk about how your body will tap into your fat stores but they are not referring to those who do intense exercise. If you lift weight or do high intensity cardio your body needs carbs so be smart and provide them or your body will resort to using your fat burning muscle mass and this decreases the amount of calories your burn each day, slowing down your weight loss.

4. Include Short Bouts of Strength Training
A ten minute leg workout in the morning and a 10 minute arm workout at night is better than a 50 minutes full body workout any time of day. You are not taking in enough carbs to tax your body with weights for more than ten minutes at a time. Plus it's more conveninent. Challenge yourself by committing to a certain number of 10 minute blocks per week at any time of day that is convenient for you and your body will respond much better.

5. Drink Extra Water
It's imperative that you drink a lot of water when you're on a weight loss diet or a low-carb diet but drinking even more when you exercise is crucial. If you fail to do so you may experience splitting headaches, bonk when you're in the middle of a workout, get cramps, increase your chance of injury, and possibly blow your diet (thirst is often mistaken for hunger). Be smart and drink 16 oz before, 16 oz during, and 16 oz after, in addition to your normal water intake.

6. Eat Before or During Your Workout
Although this may sound like the strangest thing you ever heard it will increase your body's calorie burn, prevent muscle loss, and prevent fatigue. Lance Armstrong is a prime example of someone who eats while he workouts. The biggest mistake you can make is eating a meal then waiting 5 hours to workokut. Do your body a favor by providing energy and you will burn more fat and lose more weight at a much more rapid pace.

Read Part II of Low Carb Exercise Tips

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