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Gym work on CD SS

S: 14st0lb C: 13st0lb G: 10st0lb BMI: 29.4 Loss: 1st0lb(7.14%)
Hi guys and gals, I need some advice please! I really love my gym classes, currently I do step twice a week, body pump 3 times a week and core stability once a week. I keep the weights low in body pump , so it is really more strength training rather than a cardio workout. However step is very high intensity...in fact I found it so difficult this week and my legs seemed to tire very quickly.
I have picked up on other posts that exercise can in fact be detremental to weight loss on a vlcd.
Can anyone give me the facts on this? Im scared to give my gym work up in case I turn in to a saggy mess! How about swimming and aqua aerobics? I was thinking of adding that to my regime.
Would love to hear some sound advice! Thanks! xx
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Full Member
S: 11st3lb C: 9st13lb G: 9st0lb BMI: 25.4 Loss: 1st4lb(11.46%)
I didn't know that excercise could be detrimental?? Would be good to hear answers to this one!

I'm on 810 atm and go swimming about twice a week. I feel fine doing that.


Slimming down the aisle
S: 19st1.5lb C: 18st6.8lb G: 13st0lb BMI: 38.2 Loss: 0st8.7lb(3.25%)
I did a lot of gym work when I did CD last summer and it wasn't detrimental at all!! You won't build up any muscle because there's not enough extra protein but you will tone it up. Swimming and stuff is a good idea. It's also good to get into the habit of it now so that when you've completed the diet you'll be in the habit of a good active lifestyle, so I'd say go for it :)
Hi Prinz,

I too have never heard anything about exercise being detrimental to loss on a VLCD but I can tell you that aerobic exercise is actually pretty difficult on it. When you're only consuming 400-700(ish) kcal its harder to do cardio and at times it can overwhelm you and make you weak and faint. I personally have stopped my work out regiment which was similar to yours with the exception of my weight training. Weight training will help you to keep your muscles tone which will in turn help you lose less lean body mass and help you avoid a ton of sagging skin at the end of the diet.

I know step is pretty crazy but is there a way you can do a low impact version of the routines to make it a bit easier on your heart? I hate to say stop it all together if you enjoy it.
S: 14st0lb C: 13st0lb G: 10st0lb BMI: 29.4 Loss: 1st0lb(7.14%)
Hiya, thanks ever so much for the replies :)
I will certainly keep up with the body pump...it does wonders for your backside lol! I think with step I may well just do once a week...the easier class which is a mix of step and conditioning. The other step class is a power one and it really hits you hard..fit or not! Instead I will replace that with swimming...cheers for the replies again :)


Full Member
S: 11st3lb C: 9st13lb G: 9st0lb BMI: 25.4 Loss: 1st4lb(11.46%)
Actually, come to think about it, I did feel pretty ill after trying to do a full gym work-out. Even on SS swimming was fine though.

I guess, like Aseyan, I'd suggest trying alternative lower-impact work-outs if you didn't feel great doing your normal ones.

Aqua aerobics sounds like a fun idea!


Gone fishing
Cardiovascular work can be detrimental, but much depends; how hard, how much, how long, how used to doing it you are.

On so few calories, the body can break down lean tissue to provide energy which will reduce your metabolic rate (as well as not being a good thing to do from a health viewpoint).

There's also some rather complex hormonal changes that can come into play.

Basically, you don't have enough calories in to do a great amount.

Having said that, research points to resistance types of exercise being beneficial, helping to protect lean mass, so hit the weights.

I think most forms of swimming and walking are usually okay...just don't go mad. Anything in the way of cardio would need something more personalized set out by a PT who has experience of VLCDs. Not me, so I couldn't comment :D

But yes...it can have a detrimental effect on fat loss for a number of reason with so few calories going in.


Silver Member
S: 21st0.6lb C: 18st10.5lb G: 15st0lb BMI: 42.4 Loss: 2st4.1lb(10.9%)
I go to gym 3 times a week and my weight losses seem to have been unaffected, yes i have felt light headed from time to time but my fitness instructor has said to just do to my limit, as being on such a VLCD can make you feel faint etc. but i will not stop going as it is toning along the way.


Full Member
S: 11st3lb C: 9st13lb G: 9st0lb BMI: 25.4 Loss: 1st4lb(11.46%)
Hey thanks for the info KD! Now I don't have to beat myself up if I only manage to go swimming once a week... ;).

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