Should I exercise along with the plan?

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Category: Frequently Asked Questions

Created on Friday, 28 June 2013 12:32

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Exercise is a necessary part of losing weight, improving metabolism, and maintaining weight loss.  Exercise also provides many health-enhancing benefits such as: improved blood sugar control, improved flexibility and balance, blood pressure control, strength and endurance, and help to decrease stress.  If you are not already exercising regularly when you start the ITG  Diet  we recommend you wait two to three weeks (and check with your physician) before you begin an exercise program.   Start an exercise program slowly, and gradually increase time spent on an activity (and intensity of the activity) as your body allows. Choose an activity that you can enjoy regularly.  ITG has The Body Basics program that you will have access to as you are on the plan.  The 12 Lessons are fun and easy to do.   If you have not exercised just simply walking and increasing your distance and time each week will be a great start.  

For an individual who has an exercise program in place prior to starting the ITG Diet, we recommend cutting the intensity and duration of your exercise program to ⅓ to ½ for the first couple of weeks to allow the body to adjust to its new calorie level.  As your body adjusts to this lower calorie level, you can increase time and intensity of your exercise plan.  For the entire time that you are on Step 1, we recommend 30 minutes of moderate exercise while limiting vigorous exercise to 45 minutes each day.  You also have to understand that once you are in ketosis (fat burning) your body is not accustomed to using these ketones as fuel and does not have the necessary enzymes to process them properly and you will burn muscle which is not what you want. 

Listen to your body and only do what it allows.  If you feel light-headed or faint, stop your exercise and take a rest before you resume.  Remember to drink fluids. Fluid intake is important when you exercise.  You may also require some additional packets of the ITG protein foods to make sure that you do not “burn your muscle” and work against your body.  You may find that you need additional water on the days you exercise, especially if it is hot outside.