I have a Q re 5:2 and exercise...

[Yambabe]

I've had a browse through thread #44 and BCF's exercise thread and not seen it mentioned.

I have started 5:2 this week as I have a significant amount of weight to lose but also because of the health benefits. I'm not after a quick-fix diet, more a lifestyle change to rid me of some old bad habits and hopefully set me up to get through the menopause without killing anyone! Thanks in great part to the very useful threads on here and on the 5:2 website I think I pretty much have my BMR/TDEE worked out and know what my calorie intake should be, I just need to sort out which days would be better for me as FDs and I'm seeing conflicting advice here to what I have always believed.

I'm looking to be doing something like 2 days FD, 2-3 days TDEE-20% (which is just about my BMR) and 2-3 days up to TDEE+10%.

I work with a personal trainer twice a week, for an hour at a time. He varies my routines a great deal and I do all sorts of both strength and cardio training. I am currently about 4 stone overweight (BMI 37, body fat 48% ) so do struggle a bit with cardio as I run out of "puff" very quickly although my recovery is getting better.

It seems from what I have read here that studies have shown that making my workout days coincide with my FDs might help me train better and also boost my metabolism and maybe burn a bit of extra fat. Now I am all for that, BUT my trainer has always told me that because I do a lot of strength stuff in my workouts I need to eat high-protein on those days to help rebuild my muscles and aid recovery. So I'm thinking that in my particular case I might be best doing my workouts on what I would class as my "lower calorie" days and getting the bulk of my calories that day from protein. I usually eat a lot of chicken on the days I train!

Incidentally I also have a tendency to low blood pressure and I'm a bit worried that if I go to the gym with no breakfast I would be at risk of fainting (I have checked with my doc before starting this btw and he has OK'd it, I need to go and check in re BP every 6-8 weeks apparently) so doing it this way I could have my breakfast before I go to the gym and cut the risk of that down too.

The gym sessions with my PT will not be my only exercise as I also walk the dog - short walks at the moment but aiming to increase those to 2-3 miles per walk with a target of at least 10 miles per week starting yesterday!

So sorry if that has been a bit long and waffly. What I'm really asking I suppose is am I planning this right and would you share your experiences of what works for you with me please so I can make this work for me?

[BetsyBell]

I would stick to HIIT and strength stuff on fast days and save the steady state cardio for non fast days.

However, I would defer to Bigchoc for answers to this - she'll probably see this as she keeps an eye on all the fasting threads but this would be a good question on her 5:2 exercise thread and she'll taylor a well thought out programme just for you. She a post-meno, scientist gym bunny so she will have some great ideas for you - and advice about what to eat on your gym-fast days.

[BigChocFrenzy]

Welcome, Yambabe Great to hear you are thinking longterm & healthy.
The NFD calorie plan sounds a sensible start.

Exercise

. I suggest you organise your time so that your 2 x PT days are on NFDs. They are probably your toughest days and it will help avoid dispute with your PT while you get used to fasting.

. Good to hear he does strength work with you.
Most of the cardio is HIIT, I hope ? If not, ask him to switch to this and also ask for some punchbag work, if you don't already do this.

. On 1 FD, walk 5 mins, then do 10 mins of 1 min intervals walking / running, outdoors if not raining. Finish with 10 mins ordinary brisk walk.
See how you feel compared to the other FD.

Once you get used to fasting, you can decide if you can walk / run on the 2nd FD as well, or if more vigorous training is ok.

. Have 1 or 2 non-consecutive days without any training, other than a short walk if you enjoy it. They can be the FDs if you prefer.

Additional training on non-PT days:

• one cardio day with 60 mins of either any martial art (boxing, Taekwando, TaeBo ... if available) or HIIT e.g. spin, rope-skipping, aerobics, energetic Zumba.
  

• one strength day 45-60 mins either a pump class or on your own do pressups, squats, bentover row, deadlift. Use as heavy weights as you can starting at 2 sets of 8 reps, building up to 3 sets.
  

Join us on the exercise thread and let us know how you are doing

[BigChocFrenzy]

I suggest low carb on FDs, especially as you are around meno and want to shift body fat. Eat plenty of protein and veg, save fruit for NFDs.
If you can, make your FD meals between lunch and supper.

Try 16:8 on NFDs.

Have a double espresso 10 mins before your FD walk or any training on other days, to help access fat stores.

Aim to restrict alcohol, chox, bix, cake etc to 10-20% of total calories on NFDs, because such cals can hinder fat loss.
Eat clean on FDs, no junk.

[Yambabe]

That's brilliant advice thank you.

Good to know my research has been along the right lines but even better to have such a detailed plan and explanation (so I understand the reasoning behind it) to work to!

Yes we do a fair bit of HIIT, my PT is an ex-boxer so a lot of my cardio is based on boxing training as well as actual boxing. I do a fair bit of pads work and skipping etc. He also makes me work with a Prowler every couple of weeks :O

My 1st FD last week was mostly prawns and green veg! This seemed to work well so I'm looking to do the same today. I will update on the main threads in due course..........