Hcg Diet Exercise Plans: How to Exercise on the Hcg Diet Plan

Hcg Diet exercise and workout plans for all levels of fitness… plus, how to learn to LOVE exercise!

I get a lot of comments about the Hcg Diet and exercise. Most consist of, “Should I, or shouldn’t I exercise on the Hcg Diet?” (the answer is yes) but I also get a lot of, “Ugh, do I have to? I hate exercise.”  Well, this post is for all you lovely Hcg Dieters that despise the treadmill and see the gym as a boring chore.  I’m going to tell you how I went from loathing exercise to loving exercise during and after my Hcg Diet journey.

Hcg Diet 169

First, let me say that while my Hcg weight loss journey was extraordinary for me, it was the new health habits the Hcg Diet brought into my life, that were truly life-changing.  You see, when I was 240+ pounds, I hated exercise.  I would ride that stationary bike for an hour every day for a week, bored out of my mind and uncomfortable… the scale wouldn’t budge.  I would drag myself to the gym and jump on the treadmill for an hour… my body didn’t change.  The truth is, I was going about it the wrong way and it was making me miserable, while compounding my misery by not making any changes…which made me hate working out even more!

Well, these days, I LOVE to workout and after speaking with my exercise-advocate nutritionist at Diet Doc, I was even more inspired to

In fact, I don’t actually call it working out or exercise- I call it moving, movement, being active.

My Best Tips for Hcg Diet Exercise:

     Change your focus.  Focus is everything, and if you have already made it through a few days of the Hcg Diet successfully… well, you know this to be true! Focus on the benefits of exercise you are doing, while you are doing it, and revel in each and every small change you see in your body.  For me, this was my shoulders and arms first. I have always had round chubby shoulders.  Well, now I have sexy yoga shoulders and it doesn’t matter how much time goes by, I love looking at my shoulders in the mirror when I am blow-drying my hair, or picking up my toddler.
    Choose something you love.  If the gym bores you, the treadmill puts you to sleep, and the stairmaster scares you… choose a different activity for your Hcg Diet exercise.  Was there a sport you played in high school that you loved? Is there some sort of activity you have always wanted to try?  (My latest is aerial yoga.)  Do yourself a HUGE favor, pull up that Groupon app and look to see what amazing trial offer you can find at a local gym, pilates studio, yoga studio, martial arts, boxing gym, golf lessons, tennis lessons, etc. Try something that sounds fun and give it a week or so to try it on.  Think you are too unfit to try yoga or feel out of place at the pilates studio? I have seen so many women at the yoga studio who are new to their health journeys and let me tell you- everyone in there is pulling for them! & they look beautiful in their yoga outfits!
    Make it FUN.  There are so many ways to make exercise fun. For me, it’s boxing on my XBox with my son or a few friends (I break it out during the holidays and it’s always a huge hit.  Aunt Jer with a glass of wine in her hands trying to punch imaginary floating boxes while the family cheers her on hysterically- come on now, what better way to work off that holiday dinner!)  I also love to have workout buddies (real world or virtual) and make friendly competitions.  Sam and I have a pact- no matter what, Anna doesn’t win the weekly FitBit challenge!  
    Make it Social.  If you read my blog or follow me on social media, you KNOW I am a huge fan of the FitBit.  In fact, I wear it everyday and it has been a game-changer for me.  Why? OMG the social butterfly in me loves the social features and I cannot believe how much this has done to motivate me. Every week and every weekend, my FitBit friends and I start up weekly competitions to see who can get more steps in. They also allow you to have virtual races with your buddies including panoramic scenery on the FitBit app, and so much more.  There is something about getting a taunt from your saucy UK friend who just passed you on the New York marathon trail, that makes you want to go for a second walk that day!  Don’t have an Hcg Diet buddy yet? Find one in the HCG DIET FORUMS!
    Add some spice! (Variety) Some people find a workout they love and stick to it for life. I am not one of those blessed souls. I need variety and usually can’t bare to do the same workout every day.  I have actually found this keeps me motivated and in tune with my body- a beneficial health skill in itself.  I can ask myself what I feel like doing each day, and what I feel like my body needs.  When I was in Phase 2 of the Hcg Diet, I listened to my body and really took it easy the first week while I got used to the 500 calorie diet.  I mostly stuck to walking early in the mornings (at least 20 minutes) and evenings (at least 30 minutes.)  I added in a few easy yoga poses as well.  After the first week, I kicked it up a notch, going to the yoga and pilates studios a few times a week and extending my walks to at least 40-50 minutes a day.

My recommended best Hcg Diet exercise:  Walking.

Pick up a FitBit (they will probably go on sale at Target for Black Friday and I will also be giving one away for hcgdietinforecipes.com) and start tracking those steps.  Invite a few Facebook friends to a step competition and get moving.  At least 20 minutes of steps in the morning, and 30 minutes in the evenings.  Increase as you feel ready.

Hcg Diet Exercise: Yoga

I also suggest yoga. For very beginners that want to take it easy, find a “restorative yoga” class nearby, or watch videos online.  These are simple poses, typically done on the floor, that are designed for individuals to gently relax, stretch and realign.  It is a great way to “break the ice” with yoga before getting into the Beginner Yoga practices.

Hcg Diet Exercise: Rebounder

If you have yet to try a rebounder, you are in for a treat.  These are similar to a mini trampoline, but are quite firmer and designed for low impact movement.  I use this regularly to bounce for cardio and circulation, as well as for balance with yoga poses.  These are kind of pricey, but the last rebounder I had, lasted nearly 10 years before I upgraded to the one I have now.  I have this one in the 48 inch width and it is the best one I have ever had:  Jen’s rebounder.  I can do a complete workout on this while watching TV, getting in my cardio, my steps, my balance and flexibility yoga poses, and even weights.  Oh, and when I bought it, this was over $250- I just noticed the price is down almost $100! Niiiice.  Anyway, take a look at youtube for rebounder workouts and get your bounce on!


Should I Exercise on the Hcg Diet Plan?

Hcg Diet and Exercise is one of the most common questions asked by new Hcg Dieters:  “Should I be exercising on the Hcg Diet?”  The answer is “YES, absolutely!”  Exercise is always a good idea, and more important than ever if you intend to adapt to a healthier lifestyle and keep the weight off.  Even better, the benefits of exercise stem well beyond weight loss; your overall health and longevity is improved with even 5 minutes of increased circulation a day.
One more reason to exercise on the Hcg Diet:  Inherited your mother’s lacking metabolism? Maybe… but guess what? You’re far from stuck with it! Research now shows that strength training just 3 times a week, reverses 50% of the metabolism decline that comes with genetics and age.  – Source, Dr. Gary Hunter, PhD.
Getting Your Exercise on with the Hcg Diet Plan:

No matter what shape you’re in and how active you have been, it’s important to discuss the topic of exercise with your HCG Diet support team (doctor, nurse, coach… mysterious chieftain with the feather hat.).  In some cases, those who were active prior to starting the diet, can safely continue their workout regime without worry.  In most cases however, you may be advised to implement a low impact, lower intensity workout. This is particularly common during the first week of being on the HCG Diet.

Hcg Diet Exercise for the Beginner…

For those Hcg Dieters that are new to the world of moving (aka exercise,) introducing exercise simultaneously with the diet may be a bit too much. It is suggested that you wait a week or two until you fully adapt to your new calorie intake and food restrictions and refrain from anything too rigorous. Particularly considering the increase in protein on the NEW HCG Diet, exercise is suggested but if you’re thinking high intensity cardio – now may not be the best time to start.  However, this would be a great time to implement a low impact movement routine.  Think, yoga, walking, and even stretching.  This is a great way to increase circulation and carefully raise that metabolism as well as getting those endorphins going (which, btw, have been proven to have impressive weight loss benefits!)

Intense cardiovascular exercise increases your heart rate significantly and as a result your body begins to store calories as fat. Based on the example of our ancestors who had to make considerably bigger efforts than we do today to eat, when our bodies sense danger (strenuous activity), they begin preserving calories as fat deposits. Of course, this is the opposite of what you need if your aim is weight loss and fat burning. This means that the ideal exercise for your HCG diet is something less intense like walking at a brisk pace. A brisk pace could be classified as a pace in which talking becomes a bit difficult. 30 to 60 minutes of such exercise, preferably before your first protein meal of the day would be most beneficial. But what other activities can you include in your daily routine while on the HCG Diet?

This is also a great opportunity to learn something that will serve you well during your maintenance and reintroduction phases: How to listen to your body.  If, during the start of your diet, you don’t quite feel yourself, you may want to skip the jog and try yoga for the first few days while your body adjusts.

Hcg Diet Exercise and Yoga

Gaiam Yoga offers online courses for all experience levels.

We highly suggest considering a subscription to ShapeShifter Yoga.
Yoga is an excellent Hcg Diet Exercise plan.  A low impact workout, with incredible benefits, Yoga is now known to burn the same percentage of fat as jogging.  In addition, it has added perks from helping with various health concerns.

It is important to remember some forms of yoga can be intense. Stick to short and easy sessions. Light yoga will increase the blood circulation in your body and help improve range of motion while promoting a sense of well being.  Do this for around 20-30 minutes daily. It will improve your mood and health; but remember not to strain yourself. Research has shown that the most successful weight loss on the HCG diet occurred in conjunction with yoga!

Strength Training Exercise on the HCG Diet

It is generally not advised to lift weights or do intense resistance training during the initial phases of the protocol if you were not doing so before starting the diet. If and when your HCG doctor or medical professional has approved you for strength training, you may want to consider picking up a resistance band before hitting those weights.

Also, resistance training builds lean muscle mass which weighs more than fat and may be misleading as to your weight loss on the scale. It is however beneficial to include resistance training in Phases 3 and 4. If you’re just starting out go easy and make sure you feel comfortable and drink plenty of water. This will help you achieve a leaner more athletic look.

Swimming Exercise on the HCG Diet

Swimming is an excellent and safe activity for everyone as it reduces impact on bones and joints. Moreover it improves levels of fitness and is very relaxing. It’s great for stress and sore back especially for those with a sedentary lifestyle.  Additionally, it helps people recover from accidents, injuries and combats the aging process.

Whatever activity you choose to pair up with your HCG Protocol, please remember to be careful and take all the necessary measures to avoid injury. And of course, enjoy!

Join the Hcg Diet Info forums and talk about the Hcg Diet and exercise.

Exercise statistics source:  American Heart Association.

Best Exercises for the HCG Diet

Exercising with hCG protocol is not necessary however the combination of the hCG diet and exercise can be very powerful. When you are on the hCG diet you do not want to do stressful exercises that are very jarring and labor-intensive. You want to do exercises that are powerful yet gentle, that promote flexibility, tone the body and will releases toxin and aid in weight and inch loss.

So which exercises are good for the hCG diet? Yoga, T-Tap, Pilates, Callanantics, and the Melt Method. These five exercises meet the above criteria for hCG protocol plan. They are all non-jarring exercises that promote flexibility, increase strength, increase energy, decrease stress, promote proper body alignment and helps with weight control and inch loss.

While you are on the hCG diet plan and doing any of the exercises above you will see immediate benefits to your body and your overall health. Your blood pressure may become normalized, blood sugars it may stabilize, chronic pain may decrease and you may also decrease the risk of heart disease breast cancer osteoporosis and colon cancer. And the powerful synergy of the hCG diet and exercise can further decrease your appetite, promote fat loss, increase your rate of inch loss, and reduce the hCG diet rounds you may need to reach your weight loss goals.

When starting to exercise while on the hCG diet is important to remember that exercising may cause a momentary plateau. This plateau is because muscle weighs more than fat. This is why it is also important to measure yourself weekly on the hCG diet as well as weigh yourself. If you’re not losing pounds you may be losing inches, while on the hCG diet and exercising.

Again exercising on the hCG diet plan may not be necessary but in the long run you will reap the benefits long after you have stopped the hCG diet and for years to come. Exercising can help you maintain and control your weight loss, increase recovery from injury and surgery and increase your overall longevity and quality of life.

Author Jen Larson, BSN, Pursuing PhD
While I have a background in nursing and nutrition, I also personally lost 88 lbs with the HCG Diet in 2002, and I kept it off for over 10 years. I am currently on a mission to lose 45 lbs of baby weight with HCG from Nu Image and Diet Doc. This diet changed my life, leading me to start the first Hcg Diet site: Hcgdietinfo.com. 15+ years later, 100 million visits, over a million pages, & countless lives changed… HDI has become the true highlight of my journey.
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