Best Workouts While on the Optavia Diet
When following the Optavia diet, you might find yourself asking, “Can I workout on Optavia?” The answer is a resounding yes! In fact, combining exercise on Optavia with your nutrition plan can lead to even better weight loss results. However, to get the most out of your fitness regimen, it’s essential to align your workout routine with the dietary structure and calorie limits of the Optavia 5 and 1 plan or Optavia 6 and 1.
In this article, we will dive into the best workouts while on the Optavia diet, how to maximize weight loss during the 2-week fat burn phase, and why incorporating strength training and aerobic exercise can complement your journey. Let’s break down what kinds of workouts are ideal for Optavia followers, whether you’re just starting or looking to ramp up your results.
Exercise on Optavia: Is It Possible?
First things first—yes, you can workout on Optavia! However, since the Optavia diet is low in calories, especially in the initial stages of the program, you will want to be mindful of your energy expenditure. The diet’s structure, including plans like Optavia 5 and 1 (five fuelings and one lean & green meal) or Optavia 6 and 1, is designed for weight loss, so balancing your exercise with your caloric intake is key.
Key Points to Consider:
- Optavia and exercise may need to be adjusted based on individual fitness levels and the phase of the diet you are in.
- During the 2-week fat burn phase, your body is adapting to ketosis, so higher-intensity workouts may require extra care.
- Optavia and weight lifting can go hand in hand but should be done with the understanding that your energy levels may be lower than usual.
How to Maximize Weight Loss on Optavia Through Exercise
One of the most effective ways to maximize weight loss on Optavia is by pairing your meal plan with an effective workout routine. When you exercise while on the Optavia diet, you are not only promoting fat loss but also preserving muscle mass, which is key for long-term weight maintenance.
Focus on Fat-Burning Workouts:
To enhance fat loss while on the Optavia 5 and 1 or Optavia 6 and 1 plan, consider integrating workouts that promote a high calorie burn. These exercises increase metabolism and can accelerate the fat-burning process.
Here are some optimal workouts to consider while on Optavia:
| Workout Type | Frequency | Benefit | Intensity |
|---|---|---|---|
| Low-Impact Cardio | 3-4 days/week | Burns calories, boosts metabolism | Moderate |
| Strength Training | 2-3 days/week | Builds muscle, preserves muscle mass | Moderate to High |
| HIIT (High-Intensity Interval Training) | 1-2 days/week | Maximizes fat burn, increases metabolic rate | High |
| Yoga or Stretching | 2-3 days/week | Increases flexibility, reduces injury risk | Low to Moderate |
Optavia and Working Out: Best Exercises for Fat Loss
When it comes to working out on Optavia, not all exercises are created equal. Given the calorie restriction inherent in the diet, it’s best to focus on exercises that boost fat loss without depleting energy stores too quickly. Here’s a breakdown of the best workout types to follow while on Optavia:
1. Cardio Workouts
Cardio exercises such as walking, cycling, swimming, and light jogging are excellent for burning calories while keeping energy expenditure within limits. While HIIT workouts can be intense, moderate cardio exercises are ideal for people in the fat-burning phase of the diet.
- Benefits of Cardio: Helps with calorie burning, enhances aerobic endurance, and promotes heart health.
- Recommended Duration: 30-45 minutes per session, 3-4 times a week.
Best Cardio Options on Optavia:
- Walking or light jogging (if you’re not in the 2-week fat burn phase).
- Swimming or water aerobics for low-impact cardio.
- Cycling, either outdoors or on a stationary bike.
2. Strength Training
While on Optavia, especially during the 4-week results phase, you should focus on weight lifting or strength training exercises. This helps to preserve muscle mass as your body is burning fat for energy. Strength workouts also improve your metabolism and body composition.
Optavia and weight lifting can help ensure you’re not losing muscle mass as you lose weight. In fact, muscle tissue burns more calories at rest, which is beneficial for long-term weight maintenance.
Recommended Weight Lifting Routine:
| Exercise | Reps/Sets | Frequency |
|---|---|---|
| Squats (Bodyweight or Weights) | 3 sets of 12-15 reps | 2-3 times/week |
| Dumbbell Bench Press | 3 sets of 10-12 reps | 2-3 times/week |
| Deadlifts | 3 sets of 10 reps | 2-3 times/week |
| Lunges | 3 sets of 12 reps per leg | 2-3 times/week |
3. High-Intensity Interval Training (HIIT)
If you’re looking to accelerate fat loss, HIIT workouts can be extremely effective. These short, intense bursts of exercise followed by recovery periods can burn fat quickly and boost your metabolic rate.
Benefits of HIIT:
- Burns fat efficiently.
- Requires less time compared to steady-state cardio.
- Keeps metabolism elevated after the workout.
For beginners or those in the early phases of the Optavia diet, it’s best to start with low-impact HIIT moves or alternate between high-intensity and low-intensity intervals.
Beginner HIIT Example:
| Exercise | Duration | Rest Time |
|---|---|---|
| Jumping Jacks | 30 seconds | 30 seconds |
| Squat to Press | 30 seconds | 30 seconds |
| Mountain Climbers | 30 seconds | 30 seconds |
| Burpees | 30 seconds | 30 seconds |
Perform each exercise for 30 seconds with a 30-second rest. Repeat for 3-4 rounds.
4. Yoga and Stretching
Yoga or stretching can be a perfect complement to a more intense workout regimen. On the Optavia diet, yoga helps with flexibility, stress reduction, and recovery. These types of exercises are low-impact, making them ideal for those in the first two weeks of fat burn or for those who need a gentle recovery day.
Some key benefits of yoga include:
- Improved range of motion.
- Enhanced body awareness and balance.
- Stress reduction and mindfulness, important when you’re undergoing a significant dietary shift.
Yoga Routine for Optavia:
- Focus on gentle vinyasa or Hatha yoga for flexibility and relaxation.
- Hold stretches for 20-30 seconds each, focusing on hamstrings, quads, and lower back.
Tailoring Your Workout to Your Optavia Plan
Depending on whether you are on the 5 and 1 plan, 6 and 1 plan, or the 2-week fat burn phase, your workout plan should align with your daily caloric intake and overall energy levels.
Optavia 5 and 1 Workout Plan
On the 5 and 1 plan, where you are consuming around 800–1000 calories a day, it’s critical to focus on low-impact or moderate-intensity workouts. Activities like walking, light cycling, and yoga can be great options for people who are in the initial stages of weight loss and might have lower energy levels.
Key Focus:
- Low-intensity workouts to prevent overexertion.
- Plenty of rest days to allow the body to recover.
Optavia 6 and 1 Plan
If you’re on the Optavia 6 and 1 plan, you have slightly more flexibility when it comes to calorie intake, which can give you a bit more energy for slightly more intense workouts. Here, you can experiment with strength training or moderate cardio sessions, keeping in mind that while the extra fueling gives more energy, you should still be cautious of overtraining.
Optavia 2-Week Fat Burn Phase
During this phase, your body is in ketosis, burning fat for energy. This is a time to focus on fat-burning workouts like light cardio, moderate strength training, and yoga, avoiding too much high-intensity exercise until your body adjusts to the diet.
Does Optavia Work a Second Time?
For those asking, “Does Optavia work a second time?”—yes, it can. With a balanced approach to exercise on Optavia, many people find success using the program a second time, as long as they adapt to their fitness level and monitor their energy expenditure.
By combining strength training, cardio, and flexibility exercises, it’s entirely possible to sustain the weight loss achieved during your first round and to build on it for even greater success.
Ultimately, whether you’re in the 4-week results phase or starting out on the 2-week fat burn, creating a sustainable workout plan that fits your energy levels and supports your weight loss goals is key to success on the Optavia diet. Remember, the right mix of exercise, proper hydration, and balanced nutrition will get you to your goal faster—and healthier!