Healthy Recipes: The Fast Metabolism Diet is designed to include three days

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Healthy Recipes: The Fast Metabolism Diet is designed to include three days 

The Fast Metabolism Diet is designed to include three days of exercise per week:

• One day of cardio in Phase 1
• One day of strength-training in Phase 2
• One day of yoga, stretching, or deep-breathing in Phase 3

That means you can do the treadmill or spin class during Phase 1, a Body Pump class during Phase 2, and your Vinyasa or Bikram yoga class during Phase 3. If you don’t belong to a gym, you can take a brisk walk or run around the neighborhood during Phase 1. During Phase 2, you can lift weights at home, even if you just have a set of dumbbells. During Phase 3, do a yoga or stretching DVD, or check out some of the great deep-breathing exercises on YouTube. Just remember: Don’t mix and match your exercises. They are phase-specific, too, like your food lists.

If you haven’t been exercising at all, the three days is all you have to do.

What if you are an exercise fanatic? I’ve had clients tell me, “But I go to spin class every day!” or I do Boot Camp class five days a week.

This is what I say: Not for the next 30 days you don’t.


We’re programmed to believe that the more we exercise, the faster we’ll lose weight, but the very nature of exercise is to break and tear down the muscles, and then to use the body’s resources to repair them. I’m being greedy with your resources right now. I want you to channel all that energy into repairing the metabolism, not torn-down muscles. Three days of exercise per week is all you need to help boost your metabolism, while also conserving the energy from the foods you are eating to use it for metabolism repair.

If you are someone who exercises every day, and you just don’t feel right if you aren’t doing it, then you can work it into the plan. You have to match the exercise to the phase, though, still. You can do cardio, but only during Phase 1. That means two days of cardio per week, including spin class, aerobics class, dance classes like Jazzercise or Zumba, running, or jogging or cardio machines at the gym, like the elliptical trainer or treadmill. It’s only for 28 days, and two cardio days per week when you are eating the most carb-rich and sugar-rich foods is enough to maintain your fitness level.

You can do weight lifting for two days per week, too, but only during Phase 2. Do upper-body lifting on one of the days, and lower-body lifting on the other day, if you want to lift on both days.

During Phase 3, you can do yoga on all three days, if you like. As I said earlier, for the plan to be effective, once is enough. But if you have to have more exercise, it’s yoga or stretching classes only. Also, be sure to end with a nice, long relaxation period that includes deep breathing, to calm your body. When the 28 days are over, you can go back to your normal exercise routine. Remember, exercise stresses the body. So pay attention to how you feel while exercising and take care of yourself. Do enough to help, but not so much that you hurt.

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