The HCGers exercise thread

[DisneyPrincess]

Originally Posted by minimonkey

I am on workout hiatus until I am feeling better -- hope it isn't long. Reasonably speaking, this break will be a good time for my muscles to repair and regenerate, too -- I am sometimes a bit guilty of overtraining, and neglecting to include adquate rest days during the week. I am working on improving that. I know that rest days are just as important as workout days to achieving one's goals.

I had to take time off too. I feel much better since I did. And you are right, rest days are super super important. I'm only working out 4 times a week now and am finding with the intensity it has been more than enough

Rest up

Originally Posted by minimonkey

Just my early p2 rogue interpretation -- working out requires that I add more food overall to the protocol. I am adding mostly protein, and a few veggie/fruit carbs too -- still only averaging about 750 calories a day, which seems like a lot compared to the max of 500 -- but it makes the workouts possible.

I really think that on the 500, while trying to work out, I was beginning to lose muscle mass --and that is NOT what I want. I want fat loss, and muscle maintenance... and in p3, I will want some muscle gains, and continued fat loss. I want to be lean, muscular, and toned.. not gaunt and/or floppy and skinny.

I too had to add more food. I was getting worn really easily. I'm eating around 800 calories on workout days. You are right, it seems like a lot of food isn't that sad!

[DisneyPrincess]

I managed 45 minutes of awesome cardio. I did a higher cal/carb day yesterday so I'm not surprised it was so good. 35 minute run(4 miles) and 10 minutes on the stairs. I'm at 600 calories for the day so if I'm hungry once I'm showered I'll eat a bit of cottage cheese or something.

[mousie tartufo]

Well, after taking a bit of a hiatus because of the show, and then the first two days of P2, I'm back on schedule. Even managed to up my weights in some exercises, which is nice.

My shoulders and neck are stiff, but I don't think I'm likely to wind up suffering from DOMS, and I made sure to have plenty of extra protein today to help with the rebuilding. With any luck, I'll be down tomorrow with no water retention. As long as I remember to continue to drink water, that is. Sometimes that gets tough.

[DisneyPrincess]

It's hard for me to drink too, especially when it's so cold!!

I added more food tonight- some cottage cheese and natural pb. Hoping those muscles will suck that protein right up

[Izzysdream]

Originally Posted by minimonkey

Just my early p2 rogue interpretation -- working out requires that I add more food overall to the protocol. I am adding mostly protein, and a few veggie/fruit carbs too -- still only averaging about 750 calories a day, which seems like a lot compared to the max of 500 -- but it makes the workouts possible.

I really think that on the 500, while trying to work out, I was beginning to lose muscle mass --and that is NOT what I want. I want fat loss, and muscle maintenance... and in p3, I will want some muscle gains, and continued fat loss. I want to be lean, muscular, and toned.. not gaunt and/or floppy and skinny.

I was so hungry my first two weeks, I was eating 600-700.
I noticed a lot of weakness in the first two weeks, but this week my nautilus workouts are a breeze!

[mousie tartufo]

Originally Posted by minimonkey

Just my early p2 rogue interpretation -- working out requires that I add more food overall to the protocol. I am adding mostly protein, and a few veggie/fruit carbs too -- still only averaging about 750 calories a day, which seems like a lot compared to the max of 500 -- but it makes the workouts possible.

I really think that on the 500, while trying to work out, I was beginning to lose muscle mass --and that is NOT what I want. I want fat loss, and muscle maintenance... and in p3, I will want some muscle gains, and continued fat loss. I want to be lean, muscular, and toned.. not gaunt and/or floppy and skinny.

Originally Posted by DisneyPrincess

I too had to add more food. I was getting worn really easily. I'm eating around 800 calories on workout days. You are right, it seems like a lot of food isn't that sad!

Originally Posted by Izzysdream

I was so hungry my first two weeks, I was eating 600-700.
I noticed a lot of weakness in the first two weeks, but this week my nautilus workouts are a breeze!

You need to remember, that your muscles NEED that extra protein to rebuild, otherwise your body will strip healthy muscles for protein to repair the damaged ones (and exercise does damage them - microtears etc, that's how we build new, stronger muscles). The fatigue, weakness, dizziness are all symptomatic of protein starvation (and concordant low potassium levels). You shouldn't feel guilty for giving your body what it needs to recover after a workout!!!

The few times I've been dumb and not listened to myself, and skipped the extra protein after workouts, I've suffered water retention, stiffness, and fatigue, not to mention the scale doesn't move very well (or in the wrong direction!). Learned that lesson, I did!

[DisneyPrincess]

Yes, I've always lost well with more food, protein especially. I'm not new to exercise or eating while I do. I'm also a firm believer in starvation mode- hhcg or not. That's why I'm cycling my calories

[minimonkey]

Yeah, this is all about learning what works. Working out on strict protocol wasn't working for me at all -- especially near the end of the round.

Working out with a bit more protein is definitely possible -- and even though the scale hasn't moved much at all, I am not sure what the reason is for that. Too many variables! Ack, confounds in my study, again!

I may well find that I lose a bit better on more calories if I am working out -- this is very much a trial and error round for me, and if the scale doesn't move much (or at all) so be it. If I gain, that is a different matter, however.

I have been workout free for a couple of days due to being under the weather, but hope to get back to it this weekend.

I am almost certain I was protein deficient at the end of the last p2 -- I didn't even work out much during that, but my daily routine is pretty physically active in and of itself.

[Stacie Lynne]

Originally Posted by mousie tartufo

Oh, and Lil Donna? I forgot - Congrats on graduating the C25k program!!! Whether outside or on a treadmill, that's still a great achievement! YAY YOU!!!

Also, what Disney said. You're going to need extra protein, especially if you run outside. You'll be doing a lot of muscle/bone/ligament repair, and that needs protein. If you're not taking in enough through diet, your body will strip it from some muscles on order to rebuild others. During my first P2, I ate one extra serving per day, in the form of a protein shake (easily assimilated), 20-30 minutes after exercise. Gives the body a quick source for muscle rebuilding. Didn't affect my protocol at all; I lost 17 pounds the first round.

This is exactly the info I was looking for! I am on day 3 of VLCD. I work out 3x a week and play ice hockey twice....please dont ask why I havent been able to take any weight off, cuz I wish I knew too!

I was adamant about not changing my exercise routine as it was really hard to get it started and I worry that if I stop I won't start up again. I worked out the past 2 nights and woke up hungry and very sore today. I will add in a protein shake and see how that goes.

Thank you, Thank you!!!


PS - any suggestions on a good protein shake?

[DisneyPrincess]

Whey protein is your best bet Stacie. Just look for brands without a lot of additives and no sugar.

[mousie tartufo]

Originally Posted by Stacie Lynne

PS - any suggestions on a good protein shake?

anything 100% whey protein. most have other aminos and a few other things added (like flavor). whey is your best bet, since it's very easily assimilated. If you're allergic to dairy, then obviously it's out - in which case you could go for egg protein. I avoid soy like the plague - it's linked to too many serious health problems, particularly affecting women.

I happen to use EAS 100% whey, but there are other equally good brands available - just be sure (like Disney said) that there aren't a lot of extra ingredients, particularly sugar.

[DisneyPrincess]

Weights and cardio today. Rest day tomorrow. I like the extra food I get from working out

[Tracy_A]

I took an aqua zumba class tonight.. it was awesome.. sadly they only offer it one day a week... but I think I am going to try regular zumba Sat morning.... we will see how long I last...lol.. last time I took the class I only lasted 20 mins..lol

[minimonkey]

No workout today -- still a bit under the weather -- but did quite a lot of physical work in the sculpture lab tonight, so still a pretty active day.

Going to hit the workouts again tomorrow assuming I am fully recovered.

[DisneyPrincess]

You take your body fat and measurements tomorrow too right mini? I'm really anxious to see that you've lost because you've been doing awesome and the scale hasn't really changed.
If you are down I'm going to buy a body fat tester for sure

[minimonkey]

Bodyfat and measurements tomorrow, Disney -- roommate and I finally figured out the calipers today. We now have three things with which to measure bodyfat -- a Tanita scale, a digital bodyfat monitor (that is what I based my current figure on) and a set of calipers. I suspect that each will give a slightly different reading, and it will be interesting to compare.

Today was a resistance training day, and I added a lb to each of the weights for the upper body section.

I think I may be preparing for a good loss, if the fact that my butt has turned into complete jello is any indication --- my butt and below is the one area of my body that still has visible fat to lose, so I expect to see it exiting any time now ! I cannot wait to see my muscles emerging from below that last layer of smoosh.

[Izzysdream]

I actually fell back asleep this morning and didn't wake til almost 11am! Missed my last workout class. We get a week's break at school, then it starts back up a week from Monday. Wow, 4 more days until P3 with no injections begins. I'm nervous. lol
Was hoping to get to 140 so I'd have some wiggle room, but as slow as I've been losing I probably won't...

[minimonkey]

Great losses Izzy! You'll do fine -- the 2 days without dosing weren't nearly as hard as I expected last time around. Good luck as you finish your round and enter p3! I was dreading p3 last time, but this time I am looking forward to it.

[Jenn_in_NJ]

I lifted heavy before the hhcg and kept right on. I didn't back off on intensity (weight lifted) but I reduced volume. That's pretty much what's recommended for a PSMF diet or Lyle's Rapid Fat Loss. Lyle's diet is around 750-800 cals of mostly protein, with veggies. And he recommends fish oil.

The whole reason I tried the hhcg was because the nutrition info on my first bottle was just a list of amino acids. So in addition to the protein I was getting on the diet, I was getting more AA's from the drops. To me, I was getting a sufficient amount of protein with 500 cals because of the hhcg.

Regarding cardio and a VLC diet, this is a quote from Lyle

"Basically, when you’ve already got this monster caloric deficit, burning a few extra hundred calories with cardio just won’t accomplish much. One study even found that adding cardio to a PSMF increased the drop in metabolic rate (basically cancelling out the calorie burn of the cardio). And, in fact, most studies are finding that exercise probably plays its major role in weight mainteanance after the diet is over."

So, I think Dr S is right, if you aren't already exercising it's probably best not to start in P2, maybe not even in P3.

[DisneyPrincess]

I've read all of lyle's stuff and remember reading that about PSMF. Ive been a runner for 10 years (got 3 marathons under my belt ) so I wasn't going to stop because I'm dieting. So far I've had no muscle loss or I'll affects from it

I did a 4 mile run and weights this morning.

[minimonkey]

Dude, all I can say is that reshaping rounds ROCK!

Roommate and I did bodyfat using the nine point caliper method (after much practice and several tutorials) -- and my bodyfat is 15.2 % !!!!!! That is solidly in the lean/athletic category

I am also down another 1.25 inches off my butt, which is the fattiest part of my body at present -- and even better, my formerly bony back now has a nice coating of muscle over the bones. I LOVE THIS!!!!!!!!!!!!!

[Izzysdream]

Originally Posted by minimonkey

Dude, all I can say is that reshaping rounds ROCK!

Roommate and I did bodyfat using the nine point caliper method (after much practice and several tutorials) -- and my bodyfat is 15.2 % !!!!!! That is solidly in the lean/athletic category

I am also down another 1.25 inches off my butt, which is the fattiest part of my body at present -- and even better, my formerly bony back now has a nice coating of muscle over the bones. I LOVE THIS!!!!!!!!!!!!!

Woohoo Mini!!!

Yes, pms has entered the room again yesterday, dealing with hunger, anger, just pissyness. Sucks. This happened the first week or so on P2. Thinking of giving up early (have 26 days of vlc in as of day, was shooting for 30).
Maybe, I'll just grin and bear it. Made it through the first torturous weeks. LOL

[DisneyPrincess]

Originally Posted by minimonkey

Dude, all I can say is that reshaping rounds ROCK!

Roommate and I did bodyfat using the nine point caliper method (after much practice and several tutorials) -- and my bodyfat is 15.2 % !!!!!! That is solidly in the lean/athletic category

I am also down another 1.25 inches off my butt, which is the fattiest part of my body at present -- and even better, my formerly bony back now has a nice coating of muscle over the bones. I LOVE THIS!!!!!!!!!!!!!

Amazing

[HexaTheAmazon]

Originally Posted by minimonkey

I thought I would start a thread about exercise, specifically for those of us doing HCG. I hope we can leave it here in the HCG forums, but if it gets moved, I totally understand....

We have some unique exercise challenges with this protocol that others don't face:

p2 and exercise -- to work out, or not? Add protein, or not? Etc.

Exercise gains and correction days... do we, or don't we?

Etc. -- these are challenges that are particular to this protocol, so I thought it might be good to have a place to discuss these questions, as well as for the fitness buffs among us to discuss workout stuff, and keep each other on track.

Great thread!! I am in P2 and I work out about 3-4 times a week for 60-75 minutes. It has not affected my weight loss and it helps relieve stress.

[HexaTheAmazon]

Originally Posted by Lil Donna

I hope someone can answer this or help me in some way.

Summary: Just finished Couch to 5k this past Sunday. I took my final run outside and previously all my runs had been on a treadmill. I was soooo sore on Sunday after the run. My knees hurt so bad. My whole body still hurts a lot. I never had soreness from the treadmill.

Now tonight, I tried to run on the treadmill and just couldn't do more than 3 minutes when I was running/jogging for 40 minutes previously.

Could this be the HHCG? I started on Monday VLC. P2.
Could it just be my body resisting? Too low of calories to give me the energy I need? I feel fine, maybe a little tired but I was ready to jump on the treadmill and give it a go but just couldn't do it.

I am very, very upset that I have come so far and now I can't do anything. I wanted to do the St. Patricks Day 5k but I just don't know what to do now. I need to be training for it right now. I really need to keep running for my health and well being.

I will take any suggestions to get back on track.... HELP!

There is a recovery time once you run a marathon. Did you go through your recovery process?

[minimonkey]

I am so impressed with you runners -- I am hoping to start running again once the weather gets a bit nicer. For now, my cardio is on the rebounder.

Just checking in with a daily exercise report -- rested yesterday, did a Bar Method (Accelerated Workout) today -- I can't believe what great results those workouts give when done regularly! I am getting some really pronounced definition in my arms, and starting to have pretty decent abs, too -- the legs/butt take the longest for me, but I have faith that it will happen.

I am doing SO much better this time around with p2 -- those extra couple hundred protein calories make all the difference. I can work out fine, and not feel depleted afterward. I really hated feeling too weak to work out in the first leg of p2.

[DisneyPrincess]

I can't wait to grt outside to run either! I'm signing up for a nit her marathon as soon as I can build up some base milage.

I'm going to the gym this morning. I'm on vacation so I figure I can knock it out early

[DisneyPrincess]

Depletion workout and cardio done nice way to start the day

[Stacie Lynne]

I thought I would die during my hockey game this past weekend....I was really surprised to find that I had a decent amount of energy!

Yay!!!!

[Tracy_A]

Water aerobics tonight.. did good.. keep up the energy!