You DO NOT have to exercise on the HCG Diet BUT on a normal calorie-restricted diet without the benefit of HCG, unless you add vigorous exercise you will lose muscle, normal fat and water.
The higher your ratio of fat to muscle, the slower your metabolism becomes. If you lose muscle mass due to weight loss your metabolism slows down further. When you fall off the diet you will gain weight back faster as your body is burning fewer calories.
For further information see the Why Do People Get Fat slide show. Exercise in general is a crucial part of a healthy lifestyle. It is beneficial for physical and mental health. It boosts self-esteem energy levels and brain power and reduces stress, risk for chronic disease and premature death.
Skinny-World encourages all people, including HCG dieters, to engage in some form of daily exercise such as brisk walking, swimming, dancing or playing a social game of tennis or a round of golf.
If you are addicted to junk food, sugar or alcohol, no amount of exercise makes up for a bad diet.
For further information see The Death by Diet article Bitter Sweet in the Eat Right for Health tab or Sugar: The Bitter Truth in the video gallery.
Bitter Sweet in the Eat Right for Health tab or Sugar: The Bitter Truth in the video gallery. As you age, in addition to fat being deposited around the waist, it also tends to be stored within your muscle just like these pieces of meat.
Towards the end of the 43 day HCG Diet program when you have lost around 12 kg to 15 kg (26 to 34 lbs) a large amount of abnormal fat will have been removed from between, in, and around your muscles. The removal of this fat initially requires your muscles to perform greater contraction than before so you may feel like you have to work harder to perform a simple task such as climbing a set of stairs and therefore conclude you have got ‘weaker’. This is not the case. Within a short time your muscle will adjust to the loss of fat volume.
This phenomenon does not occur in people who regularly take vigorous exercise and continue to do so during treatment.
Exercise can be divided into 4 categories:
1. flexibility – to keep joints and muscles lubricated
There are many types of flexibility exercises such as ballistic, dynamic or static, active or passive. In general they extend the range of motion of your joints and muscles.
Examples of flexibility exercises are:
- calf stretches
Stretching should not be painful. It can be done any time but especially after a workout when your body is war.
2. resistance – for muscular endurance and strength
This is based on training that uses hydraulic or elastic resistance. You own weight and gravity can challenge and strengthen your body.
Examples of resistance training are:
- lifting weights
- push ups
- theraband exercises
3. core - for muscle strength in the torso
Core is not only about the abs. To build a strong core you need to exercise muscles from your hips to your shoulders. Core strength enables you to shift body weight for controlled multi-directional movements. A strong core improves posture and protects your back.
Examples of core training are body weight exercises such as:
- stomach crunches
- leg raises
- stability ball
- yoga and Pilates
4. cardio – aerobic for heart lung fitness
Moderate-intensity aerobic activity raises your heart rate so that you start to sweat. If you are working at moderate intensity you can still talk but can't sing.
Examples of moderate-intensity aerobic activities are:
- fast walking
- bike riding on level ground
- playing doubles tennis
- pushing a lawn mower
Unless you are a professional cleaner, housework does not count.