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The most common question arises in an individual’s mind when starting a HCG diet is ‘Can I exercise while on the HCG diet’? Well the answer is you don’t have to exercise while on the HCG diet. Moreover, vigorous or heavy workout is discouraged.

Can you exercise on a hcg diet ? For over decades, the widely accepted weight loss equation is less food plus more exercise. But a popular weight loss program called the HCG diet promises drastic weight loss with no exercise at all.

Yes, vigorous exercise and workouts on the HCG diet can actually slow weight loss. However, some fitness conscious people can safely adhere to a light exercise routine while reaching their weight loss goals on the HCG diet. This article describes the details about HCG Diet And Workouts. What To Do And Avoid while on diet.

Why No exercise on a hcg diet?

The most common question arises in an individual’s mind when starting a HCG diet is ‘Can I exercise while on the HCG diet’? Well the answer is you don’t have to exercise while on the HCG diet. Moreover, vigorous or heavy workout is discouraged. HCG ensures that your stored fat deposits are constantly available for your body to use as energy and nutrition and you aren’t getting a lot of food directly through the stomach. Because of this, your body doesn’t have a lot of energy available for immediate use. It takes some time for stored fat to be broken down and used as energy.

Vigorous workout will very rapidly cause you to become exhausted and hungry as your body tries to find a quick energy source. The biggest problem caused by workout is hunger which wouldn’t be felt normally. Extra hunger makes you more tempting to cheat and will make your diet harder.

HCG & Exercise

People following the HCG diet program are taking in very little calories and so exercise should remain light and easy. While on HCG, your diet mainly consists of protein and keeping carbohydrates to a minimum. Carbohydrates are the body’s main fuel source and are much crucial during long duration’s of cardiovascular exercise. Workouts for long periods without adequate calories and carbohydrates, can lead to dizziness, exhaustion, extreme hunger and fatigue. Some patients who performed on heavy workouts while on the HCG typically become hungrier and overate which led to stall weight loss and in some cases weight gain.

HCG Diet & Exercise

HCG Diet is designed to enforce rapid weight loss. This diet aims to improve your metabolism so that your body is able to burn fat at a fast rate. The HCG hormone used in this diet plan is administered either through drops, injection, pills or pellets. HCG hormones in combination with a strict low-calorie meal plan help your body burn nearly 3,500 calories, resulting to losing a pound or less every day.

As you are going to be in a very low calorie diet while using HCG, it is not advisable to perform strenuous exercises. The HCG diet plan demands little food consumption. When you consume such a small amount of food, your body won’t be able to accommodate hard core workouts. Strength building exercises like weight lifting is strict no no as you don’t burn lean muscles during the diet but only fat.

However, mild exercises can be performed. HCG diet exercise such as walking, jogging, and other light cardiovascular activities are good options. Ensure to not do exercise for too long as burning too much calories may lead to drop in blood sugar level.

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Exercises To Do

The recommended light HCG exercises are walking, easy biking and yoga. These exercises will help you keep your muscle tone and you remain fit without disturbing your weight loss plan. If your routine includes more intense exercises such as running or vigorous swimming, you can continue with them but reduce the duration.

Exercises To Avoid

Avoid doing very hard workouts where you are sweating and your body is using calories to fuel your workouts. Since you are on a low calorie diet you don’t have enough calories to fuel a hard workout. And you will be hungry and feel very weak if you try to exercise hard while on the HCG diet.

If you are new to exercising, then do only light exercises that will not cause you to burn hundreds of calories. Avoid vigorous weight lifting exercise which leads to exhaustion and muscle fatigue while on the diet. Remember that hard workouts on only 500 calories per day diet can actually cause your body to hold fats rather than releasing them. After completing your first round of HCG and losing a considerable amount of weight, you may resume your normal exercise routine. After your break from hard exercise, you will now probably find exercising easier in your slimmer body.

Exercise On HCG Phase 2

In phase 2 of HCG diet you can do light exercise such as walking. Some people walk a mile daily while on the low calorie phase but this varies between individuals. It depends on your weight loss goal, age, sex, and other factors.

There are some people who physically exert themselves during the diet. While some work hard and does physical labor jobs or light physical labor jobs where they lift things or walk long distances. In these cases the dieter must consider how they fill themselves in the first week. If they feel weak or very hungry they should consider including more protein into their diet. If eating 3.5 ounces, include 4 ounces and feel the difference. These people should still be losing the weight quickly because they are burning the extra protein intake by performing additional physical tasks in their daily routine.

But if you are planning to start exercising for the first time during the LCD phase of the HCG diet, then currently put this thought at bay and concentrate on HCG diet. You may start workout in your maintenance phase. Some sample exercises during HCG Phase 2

Low Intensity workouts are OK for everyone, but always monitor any signs of overtraining. Walking, Bicycling, Yoga, Gentle swimming and Lawn mowing

Medium Intensity workouts are only for those dieters who are already accustomed to it but do monitor signs for over training. Jogging, Snow shoveling, Lap swimming and Moving furniture.

High intensity workouts are not usually recommended for Phase 2 of HCG Diet. Heavy weight training, Running, Cross fit, Triathlons and Sprinting

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Exercise On HCG Phase 3

Phase 3 is that phase of the HCG diet where the body and hypothalamus resets the metabolism to a high normal state. Your body maintains a normal level of hunger and avoids fat storages from developing in problem body areas.
P3 exercise doing daily such as yoga, using a rebounder, walking or using weights is suggested. Sweating out toxins through sauna and getting a colonic is also recommended. In HCG Phase 3 it is beneficial to find some relaxing ways like listening to music and getting 10 to 20 minutes of sun daily.

Exercises On HCG Phase 4

While you are on maintenance phase of HCG, you should be working out. This is because, on maintenance phase you can have more calories to burn as you eat larger meals which supplies your body with enough calories to work out. Just remember to avoid sugar and starches from your food.

In addition, working out on maintenance is beneficial as it will help you keep the weight off in future. In this way you will be toning and shaping your new trim figure. This will also build muscle that will be helpful to burn fat even when you are not exercising.


To summarize exercise on HCG diet, it is recommended to avoid workouts during the low calorie diet phase but start or resume your workout once you are on maintenance. However, you should be active for at least 30 minutes per day. Low-level activities like taking a short walk, doing housework, and other similar activities will be good for you. It will adjust your body to continue HCG success after you are done with the course. Lastly, it is essential for you to note, that this routine may not work for everyone. This is because all have unique health needs, and what works well for one may not be as effective for another.