When you have sore muscles, your body will retain more fluid to help your muscles repair the tears. This might lead to a short-term weight gain of a couple of pounds. A good guideline during this phase of the HCG diet is not do exercises that raise your heart rate above bpm. Going for a long walk or cycling around the neighborhood are two recommended activities during this time.
This will help you calm and relax your mind. Here's a video to get you inspired:. Exercise is a great way to release stress, increase your stamina, and will help you become more self-confident. In the second phase of the HCG diet you can start with a balanced exercise routine. For example, you can visit group training classes at the gym, run outside or even try hot yoga.
Although there are technically no real limitations of what you can do, keep in mind that your body has undergone some major stress while you were losing weight in phase 2 of the HCG diet. If you are unsure as to what is considered a high heart-rate you can check out the recommendations from the American Heart Association. Keep in mind that those are bench marks and not absolute values, meaning depending on your personal medical history these values might differ.
In general, it is recommended to consult a physician before starting to exercise regularly. Eating a variety of nutritious foods and exercising regularly are important parts of accomplishing this. During Phase 4 , or the maintenance phase of the HCG diet, you can begin to incorporate high-intensity workouts into your exercise routine. But, as always, moderation is the key. Thirty minutes of cardio per day and light weights with higher repetition.
It is recommended to consult your physician before participating in any vigorous activity. We recommend whole grains, oats, wheat bread, etc. Avoid heavy starch and sugars such as those found in potatoes, and yams. Hydrogenated oils should be avoided typically found in some canned goods and pastries. Strive to stay away from processed foods. Avoid high volumes of fructose syrup in such things as canned fruit, fruit drinks and soda.
Continue to weigh yourself daily. If you experience a common 2-pound gain within the maintenance phase do not worry.
However, once the scale registers above a 2lb. Many clinics have discovered that a steak day will eliminate the weight. Here is what you will need to do:.
An HCG phase sample menu might consist of:. If you are struggling to come up with ideas for what to eat during this period, you can find a lot of HCG phase 3 recipes online to help you out.
During the HCG diet phase 3 , you need to be trying to get your calorie count up above per day. This is essential if you want to reset your metabolism. During this period, you are trying to maintain the weight you have arrived at after phases 1 and 2. So, weigh yourself each day and adjust your calories as necessary to stay within range of that weight give or take 3 pounds. The main shock that your body has experienced during phases 1 and 2 of the HCG diet is now over.
So, your body should be more or less properly moderating your energy reserves. This means that it is now reasonable to start reintroducing exercise into your daily schedule. In fact, you should definitely be trying to reintroduce exercise at this point, even if it was not a big part of your weekly habits prior to starting the HCG diet. Whether you have just come off a diet or not, you should always build up to an exercise routine.
Your body is not used to a heavy load. So, if you just jump right into running long miles or lifting heavy weights, you can do serious damage to your muscles and your general wellbeing.
The goal, then, is to increase your exercise load each day and to always stop exercising at a point at which you feel you could keep going for a little bit longer. Also, make sure you incorporate rest days into your routine. For the first week, take a rest day in between every workout day. Then, in the second week, incorporate one back-to-back set of workout days.
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