Many HCG dieters want to get the best results possible from the very low calorie diet (VLCD). The only way to ensure that you’ll get great results on the VLCD is if you stick closely to the protocol and never exceed 500 calories of the recommended foods. The same goes for the vegetable and protein choices; you’ll need to take the time to really learn the foods allowed on the diet to help avoid mistakes. With a regular meal routine in place you will have meal times planned out ahead of time and there won’t be long delays between meals.
If you’re one of the HCG dieters that has no problem sticking to the protocol, you might be tempted to push it as far as it can go and also exercise while dieting. Definitely don’t start a new exercise routine on the VLCD, and you’ll need to scale down your exercise to a maximum of walking or light swimming 30 minutes per day even if you exercise regularly.
Keep a journal of the times that you eat and what you eat, or if you plan your meals out ahead of time you’ll just need to write them out and note the times that you ate. You should also weigh yourself every morning and note your weight; this is very important to help you catch a plateau quickly.
An award-winning writer and editor, Rogue Parrish has worked at the Washington Post, the Baltimore Sun and at newspapers from England to Alaska. Zumba Fitness instructors typically see the same eager class participants week after week, who almost melt before their eyes as the pounds disappear, based on an activity that burns an estimated 300 to 800 calories per hour. Instructors have complete freedom to choose the playlists for their classes, usually a mix of songs from DVDs sent to them as part of the Zumba Instructor Network as well as their own favorites and discoveries.
Adelicia Villagaray, a licensed Zumba Fitness instructor in Baltimore, Maryland, says you can wear a heart-rate monitor to get a precise idea of your calorie burn during Zumba. Zumba Fitness instructors typically recommend two to five classes a week to maximize weight loss. Basically, by sticking to the protocol and not cheating even on one day, you’ll see the fastest results possible and limit your chances of a plateau. You’ll need to know the specific details of the foods allowed on the protocol, or you can print a list to keep with you. You can shop for food for a week or so all at once with a list of HCG foods, and you should also take the time to carefully plan your meals out.
If you can schedule your meals at particular times and even cook or prepare them before your day starts you’ll eliminate the chance that you’ll have to pick something up outside for a meal.


Remember that you can split up the portions for your meals; for instance you can have one of your fruit servings in the morning for a small breakfast meal if you prefer to eat in the mornings, or you could have both your fruit and breadstick or Melba toast in the morning. This would be a mistake, as extra exercise outside of walking or light swimming 20 to 30 minutes per day can negatively affect your metabolism and cause it to slow down. You’ll get the maximum level of fat loss when you limit your exercise, and you’ll also protect your metabolism. This is important to help you determine what foods might be contributing to a plateau if you experience one. If you weigh yourself less often you run the risk of missing a plateau and not being able to address it in time to maximize your weight loss results. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness. And unlike the sweating cyclists in a stationary cycling class, the serious lifters by the dumbbell rack and the focused treadmillers glued to a heart-rate display, smiles wreath the faces of the class’s dancers. Instructors perform high-intensity dances, with a mix of cumbia, merengue, reggaeton and other Latin steps for an experienced class, and simpler versions for a class of mostly new students. Villagaray advises Zumba Fitness five times a week for anyone who wants to lose weight quickly, with two rest days as part of the schedule.
Keep one foot on the ground, she advises, instead of leaping with both feet, to reduce impact on the joints.
But, that doesn’t always go as planned and you might have some days where you make a few mistakes.
Simmons to get familiar with the fundamental protocol recommendations as well as the HCG diet guide, and make sure that you have the foods you need for the VLCD prior to starting. For instance there are only four fruits allowed in limited servings: strawberries, oranges, grapefruit, and apples. It may seem time consuming but you won’t need to do it forever, just 23 or 43 days, and once you get through the VLCD you’ll be able to relax a little with your food choices. Also avoid eating three hours before you sleep, because you are using up a meal at bedtime that could be eaten earlier in the day to provide you with more energy. No matter how you structure your routine, be sure to count the calories for each meal and double check that all of the ingredients match the foods or seasonings allowed in the protocol. You’ll also more than likely start to feel more hunger pains as the diet is only designed to provide you with enough energy for your normal level of activity.


The best thing you can do to burn as much fat as possible is never cheat on one meal, and following the protocol is really all that matters. You can always use a Steak Day or Apple Day to break a plateau, but you might also try altering some of your food choices as long as they are recommended in the diet. It is also nice to be able to see your daily weight loss, although you should keep in mind that irregular weight loss is common on the HCG diet for women due to differences in water retention between men and women. For them, weight loss may have been their primary goal, but it has evolved into a happy byproduct of the exhilaration of boogieing to world-beat music. Songs and playlists tend to follow principles of interval training, interspersing frenetic lunges, steps and arm motions, with brief interludes of easier movements so you can catch your breath. Dana Cala, also an instructor in Baltimore, hears of a typical weight loss of 2 to 3 pounds per week from participants who follow her to three of her hyperkinetic classes a week or more. If that happens be sure to get back on track quickly and you’ll reduce the chance of a plateau.  You might also inadvertently make a mistake if you haven’t fully read up on the protocol, so get familiar with it and you’ll reduce the chance of slipping up.
If you assume that you can eat other fruits you will be deviating from the protocol even if you stay under the 500 calorie limit, and your weight loss results might be affected. It would be better for you to eat a part of your allotted protein, fruit or vegetable servings prior to lunch instead of eating before your sleep. Keep the daily journal of your weight and look at your weight loss rate over a period of several days, and always be sure to weigh yourself right before the VLCD and right after it’s been completed.
During the main part of the class, push yourself to where you can maintain the exertion level with significant effort and conversing is difficult. Remember that you are going to have the benefit of the HCG hormone which will provide you with all of the energy that you need, and will reduce your hunger levels, making it as easy as possible for you to complete the VLCD. With the Total Transformation DVDs, you can calibrate the intensity to your fitness level by pausing the provided 45-minute cardio workout DVD to catch your breath.



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