The HCGers exercise thread

[DisneyPrincess]

I'm still here and still exercising....ive actually been REALLY contemplating running ,y 4th full marathon in the fall. I have Dhs support and blessing but I don't know if I'm ready for the time commitment to train.

I've been on vacation for a few weeks but have been running at least 4 miles 4 days a week. My quads and calves are looking good I'll get back to weights as soon as vacation is over where I'll concentrate on definition and power

[minimonkey]

Shelby --- I will definitely check that out, and it's great to see your fabulous face here!!!! I had one of those lifetime deals with Fitness USA years ago, and stupidly let it lapse...d'oh! I'm now concentrating on building a really functional home gym setup....I don't have a car, and that makes it challenging to motivate myself to a gym anyhow... whereas when the gym is in my face, mocking me, I do use it

Treadclimbing and rowing are both awesome exercise, but you're right that they won't yield a lot of definition.... great stoking for the metabolic fire, though!!!

[minimonkey]

Disney --it is always so great to see you when you get a chance to post! I'm so impressed by your running accomplishments!!! I have yet to reincorporate running into my rotation, except on the rebounder --

I'm concentrating on intense barre work right now, with a smattering of other things thrown in... This week I have done the three new Bar Method DVDS, 3 days running.... and oy-eeee can I feel it! They are all pretty intense workouts --- worlds away from the earlier ones.

My old dancer's musculature is coming back, and quickly -- I'm seeing muscles I haven't seen in years starting to re-emerge, and I just love that. Makes me really miss my dance days!

I think it is time for a few days' return to a more p2ish style of eating for me... I wouldn't mind leaning out a bit more to counterbalance the muscle gains, though I am thrilled that they are happening.

[mymy3377]

^^Is the Bar Method a workout based on ballet moves? Can you give me a bit of an explantion of how they work? TIA!

[minimonkey]

The Bar Method is based on isometrics, combined with resistance training. A lot of it does pull from ballet and other dance techniques (particularly modern), but it incorporates some pilates-like moves in there, and also weights for the upper body.

The official Bar Method site does a fantastic job of explaining it, and has video clips you can watch, as well --

It is incredibly effective exercise for strengthening the whole body, and giving a lifted and very lean look.... it uses the muscles in much the same way dancers do, and tends to provide a very dancer-like look after doing it for a while.

The older home workouts are a great place to start, and the new ones are seriously killer.

You can take studio classes if you have a Bar Method studio in your area, or the DVDs are really quite good. If you google "Burr Leonard Bar Method" you will find some great links.... Burr Leonard is the founder of the program, and I just love her!!!

[mymy3377]

Originally Posted by minimonkey

The Bar Method is based on isometrics, combined with resistance training. A lot of it does pull from ballet and other dance techniques (particularly modern), but it incorporates some pilates-like moves in there, and also weights for the upper body.

The official Bar Method site does a fantastic job of explaining it, and has video clips you can watch, as well --

It is incredibly effective exercise for strengthening the whole body, and giving a lifted and very lean look.... it uses the muscles in much the same way dancers do, and tends to provide a very dancer-like look after doing it for a while.

The older home workouts are a great place to start, and the new ones are seriously killer.

You can take studio classes if you have a Bar Method studio in your area, or the DVDs are really quite good. If you google "Burr Leonard Bar Method" you will find some great links.... Burr Leonard is the founder of the program, and I just love her!!!

Uh, i just did a bit of searching and saw a clip of Burr Leonard and when I saw her I was like because she has a fantastic body! My word, if i can look that good when I am her age I'll be a very content woman. Is she a dancer by training? I was reading around and it said the movements really have a "lifting" effect, do you find this to be true? I'd really like to lift my rear end of the back of my thighs so they look like two distinct body parts instead of one big blob

I think you and Miss Leonard sold me and The Bar Method Body - Fat Free. I hope the moves don't require too much coordination though because if that's the case I might fail miserably. And if you don't mind I'll ask one more question, can I do the workout with just a chair or am I eventually going to need to buy a ballet bar? Thanks in advance for all your help!

[minimonkey]

I know... isn't Burr amazing???? She is my fitness hero!!!! She started out doing the Lotte Berk method (a dance based isometrics method) and then created her own program from there, I believe....

Oh, yes --Bar Method lifts and lengthens the body like nothing I've ever tried!!! It places particular emphsis on seat lifting, too... so that is where you will see the most benefit. (Check out Burr's hamstrings and glutes! Good Lord!!)

Fat Free is quite a good starting point... it's challenging enough, if you aren't used to isometrics, and it will produce results quickly. It really doesn't require a lot of coordination, but it does require attention to form. There isn't really any choreography involved at all.

I still use a chair, though I plan on making a bar in the near future (they don't look difficult to construct with basic materials from Home Depot)... it is perfectly possible to do the workouts with a chair, though.

I can't wait to see what you think of Fat Free -- I think you will love it!!

[shelbyla]

Hey guys.

I'd like to get some thoughts from all y'all on something a little different. I have been exercising for a long time and like many go through periods where I am more serious and periods where I am less serious about it. This round (I am on day 30-something of R2), I started exercising right after coming back from a cruise. I don't do a lot of the hardcore workouts or running that a lot of you do but I do fit in 30-60 minutes of good solid cardio daily. And I've done this every day since I got back from the cruise April 9th. Every day. No rest days. No sick days. Every day. And now I am having a bit of a mental problem STOPPING. I am feeling more than a little obsessive over it. Guilty? Afraid? I think it's more like fear but I'm not really sure what I am afraid OF. Gaining weight? If I take a day off, I won't start up again? It's not like I NEED to take a day off because while my workouts are great and burn a lot of calories, they aren't so fatiguing to my muscles that I actually need to take time off to recover. I am just a little concerned about where my head is going right now. I think I am just playing head games with myself, probably because I am at the tail end of a very long P2. But I wanted to put it out there to see if anyone had any similar experiences and thoughts, suggestions, or even hugs! Thanks for all you do!

[minimonkey]

Shelby -- I think you hit it right on the head, with the end-of-long-round obsessiveness.

Do you remember what a head-case I was at the end of my first long, 500 calorie, non-fat p2? I was starting to fear food, terrified of gaining, obsessing constantly... it was scary. I think a lot of it is physiological... in p2, we are deprived of fat, and that chemically leads to obsessive thinking (yes, there are actual studies backing this up.)

Here's a big hug, and a suggestion that you get the heck off that p2 and eat some fat, sooner rather than later.

[shelbyla]

Originally Posted by minimonkey

Shelby -- I think you hit it right on the head, with the end-of-long-round obsessiveness.

Do you remember what a head-case I was at the end of my first long, 500 calorie, non-fat p2? I was starting to fear food, terrified of gaining, obsessing constantly... it was scary. I think a lot of it is physiological... in p2, we are deprived of fat, and that chemically leads to obsessive thinking (yes, there are actual studies backing this up.)

Here's a big hug, and a suggestion that you get the heck off that p2 and eat some fat, sooner rather than later.

Thanks Mini! I DO remember what it was like for you and I've also been here myself before--not often, mind you, but enough to recognize the signs in myself!

LDD is Wednesday. I'd stop sooner but my continued "motivation" (if you can call it that) was seriously helped by the whoosh fairy paying me a BIG visit this morning--2.9 pounds overnight. This last week (total net loss of 0.9) was entirely the result of my body recovering from my serious meds eff up last weekend and I think I am finally FINALLY back to normal. Now, I just have to remember my meds TODAY--Sunday is always the worst! Next dose is in about 5 mins so at least I have THAT going for me!

If I can drop under 150 by Wednesday (maybe to 148 so my upper end of window was 150??? and because I am just anal like that), I could seriously call it goal this round and not have to worry over another round later this summer which would frankly be a weight off my mind at this point. A bit greedy, I know, but I really would love to have that cushion for the water weight/muscle weight gain in P3. Thanks for the response, the hug and the suggestion. Love ya!

ETA: And I DID work out this morning--45 mins hot and sweaty treadclimber. Oh well. I guess there are worse things to be doing...

[mymy3377]

Shelby, I wish I had your dedication and commitment with regards to cardio, for me it would be a good problem to have

I used to do cardio every single morning without fail and I think it really helped me make better choices during the day because I didn't want my workout time to be a "waste" I've used HCG as an excuse to let exercise fall by the wayside but I need to make it a habit since it will be a pretty important part of maintaining my weight after I hit my goal.

Alright I ordered The Bar Method - Fat Free and my stretching strap and I'm going to try to get a couple of weeks of it under my belt before starting my next round. I think I'd be more able to accept weight fluctuations (albeit exercise induced ones) in P3 better than in P2 where even the smallest of gains or stalls will drive me batty

[nola baxter]

Hi

I have just started using the HCG.
I weighttrain in an intense kind of style, and am trying to workout how to fuel my workouts sufficiently while still getting some of the benefits of HCG- weightloss, and reshaping.

I want to see how rogue I can go with this plan , while still achieving results.
I want to reshape(get rid of saddlebags and cellulite- or at least diminish), and lose some pounds.
I also want to see if the HCG will improve muscle definition over and above ordinary dieting techniques.

I will cycle calories at the very least, and have big load days from time to time.

I will keep you all updated as to results or no results!

[nola baxter]

so far;

started taking homeopathic hcg spray;
1 day normal eating
1 day massive load - over 6000 cals of carbs fats and protein (2 heavy workouts on this day)

3 days low calories; 700cals; lean protein and allowed veges (no workouts , only very light exercise)

1 day higher cals 1400cals; 700 cals low-fats carbs, 700 cals lean protein (1 heavy workout)

today-will be 700 cal lean protein , allowed vegges (no workout)

So far, I can see my body has noticeably dropped fat.

However- I felt high fatigue during my workout yesterday ..so my body is feeling the deficit.

[catjrow3]

I have never seen this thread, thought I better pop in. I am a daily exerciser too!!!

I run at 6 mph for 3 miles or a bit more every morning and then on Monday and Wednesday evenings, I also do 1 hour of Turbo Kickboxing. I also run at about 5.5 for 30 minutes most every evening too.... I tried to stop exercising in the first round and ended up mostly walking, but started right again in P3 first round and just have not stopped this time around. I am definitely a bit obsessive about it, for several reasons. I love the way it makes me feel, but I also am afraid I wont continue losing at all if I quit. Cant help it... so I just do it. Dont know if it helps or hinders, but I enjoy it mostly so I will stay with it. When I finish P2 this time, I hope to start weight training again. I did that for 7 months with a personal trainer, but stopped that with the first P2... and have not started it again yet... I am hoping to be really at my goal or really close at the end of this P2, so then I will get back into weight training. Nice to be in good company of people who still exercise with HCG!!!

[minimonkey]

So glad this thread is seeing some new life! Welcome, Nola... and Catjrow, so glad you decided to join this thread too

Impressive regimens, both of you!!!

It's really nice to have a core group of exercisers who are also doing the protocol.

I'm incredibly interested to see how you do, Nola -- and so glad you are seeing fat loss so quickly. Definitely watch out for the depletion.... your maintenance calories are so high that I think you have a lot of room to eat more and still lose very well.

I've worked out hard this week, for me -- 3 intense Bar Method sessions (ouch!) and today some balance ball core/cross training. I'm still a bit clumsy at that, but getting better

Tomorrow is probably just going to be cardio -- I am back on a more p2ish style of eating today, probably for another 2 week cycle. I also opened a new bottle of drops today... I think my older ones were losing potency.

I can't say I am feeling the p2 love much at the moment, but once I see the results I am sure I will change my tune. I am thinking two more cycles of this, and I may just be happy with my butt I'm comfortable in shorts, now (wow!) but still not quite there with the bathing suit/naked thing... plus, I do love the look of really cut, lean muscle.

Nola -- question for you --- do you get a lot of vascularity? I do, in my arms, and I am starting to get it in my legs, too.... I don't really mind it, but it was completely freaking one of my friends out the other day.

I really need to do another bodyfat reading... I know mine has dropped, and I am curious where I stand.... progress pics are much in order, too.

I'm shooting for 1000 cals on average for this p2 cycle... I tend to lose really well on that. I can probably sustain that for 2 weeks and still keep the intensity of workouts going... but if the working out suffers too much, I will raise calories and just do the cycle a bit longer.

[torim]

Hi Mini - saw the bump.

Well back on to HCG Round two - Nola I think you are taking the spray that I used my first round. This round I'm using one from the Netrition site.

Anyway haven't been too good on the exercise front in the last week or so while on protocol. I think I will have to up my calories. When I finished my last round I got back into weight training. Hit session on the bike (1min hard out 3mins off - bike wound up as hard as it would go) 2 - 3 weights sessions a week with some extras put in - namely full body push pull movements ie dips, pull ups, db press, romanian deadlifts, etc etc - and then would stick some other work outs in ie concentrating on shoulders/biceps or back tri's or something.
But have slacked right off doing this second round - mainly due to lack of energy and so much work on at the mo.
I'm finding it really hard to balance calories - energy with workouts.
And I've gone a bit rogue this round, not so het up about sticking completely to protocol. Having more protein, adding a bit more variety and I've been enjoying a protein shake with berries, ice, stevia and water in the evening which is really filling me up.

It would be great to hear from you guys to see how you are all doing. I either seem to be losing weight and getting a bit skinny on it. Or gaining weight and fullness (some muscle) but too much padding as well.

Nola - keen to find out where in NZ you are based. I'm in Wellie.

[minimonkey]

Tori --

The cycling seems to be working for me... I do 2 weeks on p2, 2 weeks on a generous p3, and repeat. Overall, I am gaining muscle and losing fat, and seeing a lot of reshaping... while ending up at about the same weight overall. I have gained a lot of strength as well as cardio fitness....

I was getting pretty skinny when I first hit goal -- the cycling has really helped with that.

I'm still trying to figure out that perfect balance of adequate nutrition for maintenance, too -- but not really satisfied to maintain just yet... I'm enjoying the very real improvements I am seeing with each cycle. I am not training the same way you are, though... it is a lot of strength and muscle building work, but through isometrics and interval training rather than lifting, for the most part.

So glad you are posting here!

[torim]

aah interesting. So you stay on HCG for 2wks then go off it for 2wks? that could be a good plan. Or are you staying on the HCG and then cycling your calories.

did your tom sort itself out?? I'm having hair issues - taking biotin. But I swear its thinning been doing that since my first round.
Yep, its nice to see some other people into the fitness and exercise. I like a fit toned look for me well thats my end goal anyway.

[shelbyla]

Tori - On the hair thing, just fyi, make sure you are taking ENOUGH biotin. I am having really good luck with 10,000mg per day and I have serious hair issues.

[minimonkey]

Tori --

Until this last cycle, I had been doing 2 to 3 weeks of p2(ish) with the drops, then 2 weeks p3 without them.

This last cycle was weird-- I went back on the drops to see if it would sort out TOM, but really, really wasn't ready for another p2... so after a week of p2, I stayed on the drops and did a week of seriously indulgent, high fat p3 eating --- and worked out like a maniac.

I gained 3.5 lbs, after a week of essentially fat and calorie loading on the drops... and I think a lot of that was water. Hoping the rest was some real muscle gain.

Now I am doing a couple of weeks of lower cal/lower fat -- still on the drops, with a new bottle to boot -- and hoping to hit 105 or even a bit lower. At that point, I hope I can wean off the drops altogether and find a real maintenance level on p3.

I *think* TOM is sorting out --- the near-endless period ended when I went back on the drops, but then TOM came back less than 2 weeks later.... however, this time it is acting more like a normal period. Heavier than usual for a day or two, but it seems to be slowing down now, and about ready to stop.... keeping my fingers crossed and hoping for the best on that one.

I don't think I've had much hair loss, but with dreads, it's nearly impossible to tell. Hope the biotin works for you!!!!

[minimonkey]

OMG I am sore and achy today! The stability ball kicked my abs...lol... but in all seriousness, it does work the abs and core deeply, and I am feeling it mightily. A rest day is definitely in order from the strength work...

Today, I will be doing a fair amount of work around the house (rearranging stuff, so there is some box hauling and furniture moving involved) -- and I am dreading that in a way. Definitely wanting to get it done, but my poor body is stiff and achy -- that's pretty unusual for me these days. I may aim to get in some cardio, but no more strength workouts until some of this soreness subsides.

[mymy3377]

Well I've changed my plan a little bit here, instead of The Bar Method I'm going to start back on my workouts with Lotte Berk Muscle Eats Fat and then move on to Core Fusion: Lean and Toned (never heard of it by it came up as a recommendation on Amazon after I place my order and it has great reviews). And I'll just pick up my running a couple of times a week and maybe a Spin class once a week for some cardio. My vids will be here on Wednesday so I'll start then, hopefully my weight will be more stable by then

[nola baxter]

Hi

Torim -
I am in Feilding -so not so far from Wellington!
It probably is the same spray you first took- I actually ordered it from a pharmacy in Wellington- its from the "cure romana" plan..
Your workouts sound good. I like the emphasis on whole body movements.

Mini-
I get vascularity in my lower arms and feet- but not otherwise - so far!
However I sent a couple of pics of myself to a friend a few months ago showing some muscle and she thought it was digusting- lol, though in an normal, unflexed state, she thinks I look great!

I was thinking about your mini bulk/cutting cycles;
Tom Venuto (burn the fat, feed the muscle), is a natural bodybuilder- and recently I read two free books of his off the net; one was about losing fat and the other about bulking(building muscle) while gaining minimal fat .
In both books the key to it all was calorie cycling, a few low days, some high days etc..
Shorter cycles than you are doing though, cycling days rather than weeks.
I believe from my experience that he is 100% correct; ie,
for losing weight, calorie cycling is the key;
and for gaining muscle it is also the key- ie, some days of intense calories, and some days of low calories to offset the gain from the calorie increase,
but still enough calorie increase to put the body in an anabolic state so it can gain some muscle.

I actually think calorie cylcing increases metabolic function over time.
From the Scott Abel site, there is a guy called Alan who did the Scott Abel cycle diet where you eat low calories during the week and one day massive refeed (over 10,000 cals) in the weekend.
Over a period of years- his metabolic rate increased by nearly double!

And you are right- I can definitely eat more calories and still lose effectively, I will play around with it.
I started a massive load day today- breakfast probably more than 3000 cals-I basically I eat till i feel full and satisfied;
So it is a measure of depletion that I have to eat that much till I feel my body is feeling full and satisfied.
I can just do the low calorie days of 700 with the hcg- the hcg seems to make it manageable, just, but there is still major depletion there.
So I will go higher I think, on my low days- maybe 1000 cals.

Because my workouts are a priority, I dont want to get too depleted so as to not be able to do them properly.

Also trying to work out the balance of how to do the diet and still have the energy needed to work out !

[minimonkey]

mymymy --- Core Fusion is similar to the harder/more intense Bar Method workouts, and a big, big step up from Lotte Berk in terms of intensity. I don't have the Lean and Toned DVD, but I do have the Body Sculpt, and it is truly a killer workout. I am jonesing for some of their other dvds, particularly the pure thighs and glutes, and the arms and abs one.

Bar Method (the older workouts, not the new ones) --is a pretty good intermediate between Lotte Berk and the Core Fusion ones --

I look forward to hearing your review of Lean and Toned... I think from the reviews that it is a step easier than the Body Sculpt, so I am curious to see how you like it.

[minimonkey]

Nola --

I've read some of Tom Venuto's articles, and I like what he has to say. I am thinking about picking up a copy of "Burn the Fat, Feed the Muscle."

At this point, even though I am training only for my personal satisfaction, workouts are a priority for me, too... and I am definitely not willing to sacrifice them in order to eat protocol for hhcg.... I seem to be able to sustain hard workouts pretty well on an average of 1000 cals a day (with up and down days) for a few weeks running (2 to 3 weeks) -- but then I do need to take a break and cycle up for a while.

I don't have a lot of muscle mass to feed, though... I'm only about 105 -109 lbs, depending what part of the cycle I am weighing in.... even when very active, that just doesn't require the kind of fuel I'd require if I had another 30 lbs of muscle to nourish and build!

I can't wait to see your pictures... one woman's idea of disgusting is another's idea of perfection (lol, our friends are pretty funny sometimes!) -- I get a lot of vascularity in my hands and forearms, even just using my body normally (moving things, carrying gorceries, etc.) -- and when I work out, it often shows in my upper arms, shoulders, and even my calves. I have to admit it was a little freaky at first, until I realized that it is actually a sign of a healthy and strong vascular system... now I just look at it that way, and jokingly make man-man-grunt noises when it happens.

[shelbyla]

Originally Posted by minimonkey

I've read some of Tom Venuto's articles, and I like what he has to say. I am thinking about picking up a copy of "Burn the Fat, Feed the Muscle."

Mini - I think I have a copy that's only a couple of years old. I will double-check at home and if I do, I can email it to you. There's also a yahoo group for this that you might want to check out. Not sure how active it is right now but worth looking into.

[nola baxter]

Hi mini

I have not read "burn the muscle , feed the fat";
but have read enough about it to know pretty much what it says- he does talk about calorie cycling in it. But I think his new stuff is more advanced in knowledge and takes the whole calorie cycling thing further.
His main diet approach though- is more about a mix lean proteins and carbs-
a lower fat approach, which will suit some and not others. I do not fully go with it. I like more fat.

Yeah, funny what people like and dont like; I have always admired strength and muscle in a woman, and dont mind muscle and vascularity at all!
But i know a lot do not like the look I am going for..lol..even my current boyfriend may not appreciate it- though fortunately he likes small breasts!

It is on my list to do pics today- so I will see how that goes, I should really do them for my own reference anyway!

[minimonkey]

Oh, and for those who don't know me from other threads.. I should add that I am a sculptor (working on my MFA in art school) -- so my daily life involves a lot of walking (I go to San Francisco Art Institute, and don't have a car -- so lots of hills and carrying heavy objects involved) -- and also a lot of arm-intensive work while sculpting... I work large, mostly in ceramics, but also in wood, metal, and plaster.

Clay is my biggest love right now... and my finished pieces often weigh upwards of 100 lbs each... so just manipulating and moving them is definitely some good arm maintenance.

When I was first doing this plan, and sticking to the 500 calories, I got weak to the point that I felt major fatigue while sculpting (I had been on protocol about 6 weeks at that point) ... that was when I knew something had to give!!!

[minimonkey]

Shelby -- that would be great... thanks! I will also look into Venuto's more recent work.

I tend to like a ketogenic diet in general -- high fat, moderate to high protein, low carb. I can definitely do cycles of higher carb/lower fat/ lower calories for a while, but I always seem to go back to the keto-based-diets for my longer term eating.

As I get more fit, and stronger, I am a lot less carb-sensitive -- my body seems to tolerate them a lot better than it once did -- so I may find that I end up reincorporating some carbs longer term. I suspect something like Atkins OWL/maintenance plan will work for me -- carbs from veggies, low-glycemic fruits, and the occasional low glycemic grain as well -- plus some milk sugars and nuts.

I definitely need good fats to function well long term.... lower fat is okay for brief cutting cycles, or for times when I want to be eating more carbs for some reason...but it isn't a long term solution for me at all.

[minimonkey]

As for what people do or don't find attractive... I think the most important thing is the way we feel about ourselves.

I am so slight framed that I look small, even with the muscle, until I flex.

I'd like more definition at this point, more than anything... and more strength.... I am not going for bulk, though I think it looks awesome on many women. Gaining bulk would require a greater committment than I can manage at this point in my life... but lean, compact, strong muscles come rather easily to me, and that I can do.