5:2 Exercise & Fitness Thread Number 2: Advice and information for those following 5:2 / IF (Intermittent Fasting)

[BigChocFrenzy]

Why Exercise ?

Maintaining a normal bodyweight and taking regular exercise are 2 major areas of life which we can address to improve our health.

Regular exercise helps reduce the risk of obesity, type 2 diabetes, heart disease, high blood pressure, some cancers, osteoporosis, dementia, depression.

Increasing your % muscle and / or reducing your % body fat lowers the risk of death from all causes LowerRiskMuscle

Regular exercisers gain the greatest benefits over their lifetime and theyj can minimise biological aging, i.e. "Bend the Aging Curve BendAge

Fasted training

i.e. training on FDs, seems to increase the benefits of both training and IF.
Most experienced exercisers soon manage fasted training without loss of performance for session of up to 90 mins.

Hormesis

"What doesn't kill you makes you stronger"
Hormesis Mattson , BlackSwan and Hormesis is cutting edge science for nutrition and fitness.

Its principles are that alternating between "extremes" of feast and fast (5:2 / IF) or intense training and rest (HIIT), makes the body more resilient.

The intermittent stress of lifting an extreme weight or performing at high speed for a short period pushes the body to overcompensate and prepare for an even greater future challenge HormesisTrain , Hormesis-Edge , and AntiFragile The following recovery period avoids damage from over-stressing.

INEFFICIENT: Low-Medium Intensity Steady state Cardio

Steady state cardio is NOT necessary for fitness and should only be a small part of your weekly cardio, unless it is all you can manage to do.

Walking outdoors is beneficial psychologically, is easy on the knee joints and has some physical benefits.

However, at speeds of 5mph or faster, running will burn more calories per mile than walking Ref

Also low-moderate or steady state exercise tends to increase appetite, whereas intense exercise can suppress appetite for up to 15 hours.

BEST TYPES of Exercise

HIIT cardio and resistance training / weight lifting are recommended to boost the effect of 5:2/IF, to increase weight loss, reduce body fat, retain muscle and maintain TDEE / BMR.

Anyone who is not specialising in a sport at a high level should aim to do both HIIT cardio and lifting / resistance training.

FAST Exercise

Dr Mosely developed a Fast Exercise program to complement his 5:2 WOE FastExercise

He lists many HIIT and strength routines that only take a few minutes, but can make significantly improve metabolism and fat-burning capability FastExercises

HOW to Exercise

The cardio machines and the girlie pink dumbbells that gyms push are NOT adequate to significantly improve fitness or burn fat.

Whether you join a gym or train at home or in the park:

• Train as intensively as your time, health and fitness level allow.
• Do not remain in your comfort zone, or you will not improve.
• You are supposed to drip sweat and pant heavily !

However, a brisk 30 mins daily walk plus 5 mins hoop is better than nothing and if done regularly will bring some health benefits.

HIIT (High Intensity Interval Training)

HIIT is an exercise strategy which alternates brief intervals of high intensity exercise with less-intense recovery periods.
Examples:

• 20 seconds high intensity + 10 secs recovery
• 60 sec high + 30 sec low etc.

HIIT is very time-efficient, producing the greatest fitness benefit in the least time (the advantage of hormesis).

Scientists have proved that HIIT burns more fat than steady state lower intensity exercise and speeds up the metabolism, which helps burn more calories for up to 48 hrs.

HIIT also improves the insulin metabolism, which is very important for health.

HIIT reduces risk of heart problems more than doing lower intensity SteadyState , pp. 31-34.

HIIT increases both aerobic and anaerobic endurance

HIIT can be applied to cardio: e.g. cycling, running, skipping, jumping, mountain climbs or to bodyweight exercises, e.g. squatting, situps, burpees, pressups

Most gyms offer HIIT classes, e.g. spinning, circuit training, CrossFit, Tabata, Fartlek*(Fartlek = HIIT with irregular intervals)

RESISTANCE Training / LIFTING

Helps retain muscle mass during weight loss and hence to maintain TDEE.
You can lift at home, or in the gym weights area, or in a pump class.

It is best not to train the same muscle groups 2 days in succession, so have rest days, or cardio, or train different muscle groups on different days.
Try to build up to weight training for 30-60 mins twice per week.

Reps = the number of repetitions in a set of a particular lifting exercise
Sets are normally separated by brief rests E.g. you might do 3 sets each of 12 reps all of the same exercise.

WARNING
Do not lift massively heavy barbells, more than bodyweight, unless you are really fit with good technique.
Women who have given birth and / or are aged 40+ have a higher risk of pelvic floor / prolapse injuries when lifting heavy than young non-mums.

Press ups

• By far the best upper body exercise
• Keep attempting one full pressup rather than doing several dozen girlie ones with your knees on the floor.
• Once you can do one pressup, you will soon be able to build up to 5, then 10 etc.
• Tip: keep the abs rigid, so strong abs are as important as strong shoulders & arms
• Hand Release Pressups are good to build up strength for full ones
• Also build up via inclined pressups InclinedPress , see bottom of wiki page
• To increase the number of pushups IncreaseNum

ATG Arse To Grass bodyweight squat

• The best exercise for the large muscle group in bum and thighs.
• Basic principle: It is like having a pee on a public loo - get your bum down low and pointing to the rear, but not actually touching the seat.

-Lean back on your heels, so that weight is on them, not on your toes. -bring your arms forward

• keep your back straight, but angled slightly forward, not vertical.
• Go down as far as you can without knee pain.

Pullups

• Very few women can do full ones, but assisted ones build excellent muscle
• Work the same muscles with the much easier Australian pullup or imverted row InvertedRow

If you have access to dumbbells / barbells, then for maximum effect, work the large muscle groups:
squats bent-over rows (press button "female") Behind neckPress (press button "female") dead lift

To increase Strength Rather than Muscle Mass
Lift as heavy as you can, low reps, with 1 minute rest between sets e.g. 5 sets x 5 reps each, i.e. totalling 25 lifts.

To Build More Muscle
Lift lower (NOT Girlie) weight, do 3 sets x 8-20 reps, i.e. totalling 24-60 lifts.

AVOID OSTEOPOROSIS

To retain bone strength and avoid a painfully disabled old age, start now:
Ideally weight-bearing exercises that load the bone along its length of these types:

Impact exercise E.g. walking, running, jumping, skipping rope, step class, hitting a heavy punch bag.

Lifting: squats, press-ups, bench press, overhead press etc.

Squats are much better for osteoporosis than lunges, also for knees:
The weight in a squat is transmitted down along the spine, through the hip, and down along the bones of the leg, whereas in a lunge, it is transmitted across the shinbone and puts pressure on the knee joint.

Note: Cycling normally does NOT increase bone density, as it does not load bones along their length. Osteo

KETTLEBELLS Kettle
Beginners:
. Two-handed swing
. Sumo Deadlift
. Turkish Getup
. Swing
. Clean and Jerk
. Press

Improve your GRIP STRENGTH GripMen , BodyBuild

CALCULATORS:
Fast Fitness Calculators: 52FastExercise
Estimate your fitness age: FitAge
Estimate Vo2Max iTunes App: Vo2APP
Body Fat Calculator:BF
Healthy Body Fat Percentages at Different Ages: HealthyBF
TDEE with detailed activity times: TDEE

Alright my lovely 5:2 fitness freaks, now I'm sufficiently sugared and champered there's a slightly peculiar photo on my profile of my and my new belt, all proud like

that should say of course.

You look so proud, Betsy - and so you should be!

Well done indeed. Doesn't seem all that long ago since you won your last belt.

Black belt this time next year?

Wow Betsy well done says she who never quite made it to yellow belt in TKD countless years ago... fainting at every second training session hampers things a bit!

You look happy and so proud - I bet your DH and DS are very proud too
Champagne is made for such moments

I wonder if you'd still faint now vvv? What made you faint? Spinning kicks make me a bit dizzy but it's not so bad now I'm getting better at them.

Proud: yes, definitely. Both my boys rushed down from bed to see how I did, then insisted on having me show them some techniques and quizzing me about it all - very sweet.

So, there are 8 belts to go still before the lovely black one (lots of stripes once you get to red), we grade every 3 months usually, and the last belt before black requires 6 months of training at that level, so it's 2 to 3 years away B&W, if I manage to keep up training at this intensity!

It is said that one only truly begins their journey as a student upon reaching the 1st Dan [black belt]

We never got to the bottom of what made me faint - even after a raft of blood tests and doctor visits in my teens (I know there was talk of diabetes and various blood issues too but I never heard the full story of what I was being tested for). Various things would set me off - stress/heat/stopping running quickly/the smell of gas from bunsen burners. I was very popular with certain classmates as I used to get someone out of class at least once a week to bring me to the office with a faint/dizzy spell. It was less fun when I actually fainted down the stairs once!

I guess I grew out of it. It hasn't happened in years.

I may go back to TKD when the DC are older I kind of have a feeling that DD2 might take to it quite well

I've a couple more tweaks to my exercise regime to report:

Since I'm unable to put my right hand flat on the floor to do my press ups, I haven't done any for 4 weeks. It's only taken me that length of time to realise I could do knuckle press ups!

Just tried them yesterday and did 4 sets of 15, quite pleased about that.

And I now do 2 x 2 minute planks - saves time!

Knuckle press ups! YAY! Very good for strengthening your wrists and will help with punching B&W, should you need it.

4 sets of 15 is very good I can only manage 1 set of 5 generally

hi all. I'm sorry if this has already been asked but there are so many posts and so little time! I do a 5k run on a Tues morning followed by half an hr weights and need to shift my FD to Tuesday this week. would it be better to have a bit of protein within an hr after that (total 0% yog with half scoop protein powder comes to 150 cals), and then a smaller dinner, or should I not worry about that and eat later like normal. I usually try and get to about 3pm and have something small and then a proper supper. bit worried if I use up those calories early I'll have to go to bed hungry. any advice appreciated.

congratulations BETSY that sounds like quite an achievement! you must be so chuffed

Welcome 2much
Running steady state makes most people hungry and you are also lifting afterwards.
Your body needs nutrients quickly, to recover and repair muscles. So don't delay eating.

Ideally, you should exercise early evening fasted, just after a double espresso say, then have all your calories within an hour after the run.

If you must train in the morning, then eat within 60 mins, preferably 30 mins afterwards and have 1 or 2 small meals later.

Another possibility for the morning:
. prepare and take a protein shake with water, so it is just 100 cals. Drink directly after training
. have 200 cals for lunch and supper, just protein and veg

See what system works best for you.

Well done, B&W 4 sets of 15 is tremendous
(I hadn't realised knuckle pressups would be ok for your finger. presumably it's not directly loaded)

Knuckle oressups obv load the wrists and handbones more.
The extra strength here and also toughening the skin is really good for martial artists who punch heavy bags or planks, Betsy

btw, to avoid injury: noone attempt these until you are very good at full pressups.

You might find it more comfortable to do them on a soft surface or to wear lightly padded gloves.
Some trainers advise against doing sets daily, to avoid buildup of calcium on the knuckles making them too prominent.

Hi all,

I need a bit of guidance on TDEE. I'm finding that calculator a bit confusing.

I am generally sedentary (desk job), but I walk 10k steps a minimum everyday with 2 exercise classes a week. What should I be putting in MFP?

I have got a bit addicted to my pedometer! Hoping my efforts to keep moving will become second nature and not such a conscious effort!!

thanks bigchoc, that was really helpful. had protein and yog after training, then boiled egg and salad at 5 ish so will have something small before bed as well.

Welcome, Hungry That counts as "light exercise"
Remember to set mfp to "maintain" on NFDs, not to lose weight.
The 500 cal FDs supply the calorie deficit for weight loss.

I've discovered I can join a heavily subsidised gym so tonight I am trying out Body Combat

Hello, this is my first appearance here in this thread [I don't know if you are familiar with panic and palpitations that a very unfit and fat person feels when facing an exercise thread].

Wow Betsy such an achievement. Where are you finding all these woman-only clubs and subsidised gyms?
I tried TWD once (free class) and was terrified when they assigned a 40+ woman to me who was then attempting beat me up :) (I was with that defence cushion). I found it very contact based which I did not like.. hoping that karate has less contact.

BCF excellent summary of routines. I do walk at least 30 mins a day and cycle sometimes, but this must be doing nothing to my fitness level. I will sound like a lot of excuses.. but everything that I tried, I never managed to maintain. Even things that I seem to like - eventually time, money or something else gets in a way.
I also know if I take up too much of commitment, I will soon want to back up.

All has to be gradually. Maybe building up a 1 press up. Or jogging for 10 mins. Or 5 squats a day.

Oh god will I ever get there with such attitude!

Just an opinion but I always wary of people who all of a sudden discover running, enroll into marathons etc... that's all very nice but is it really for life? Plus I would find that something useful like digging an allotment and growing potatoes would give more sense of an purposeful result. I may be totally wrong though!

Welcome, Meadow, we're not that scary after all

I think for exercise to become part of your particular life, it has to be what you can do spontaneously whenever you suddenly have time for yourself.

Ypu don't have several hours available per week to commit to a running group. Also, if you miss too many group sessions, it can be impossible to catch up to the level they have reached in your absence.

Do it your Way
Whenever you have 10 or 20 mins free:
. Do one of the Fast Fitness HIIT or Fast Strength I listed
(If you can't find them, I can repost)

They only take a few mins per session and don't need equipment
Try to do a few sessions a week.
You'll soon build up your fitness level and that's always a boost to morale

Let us know how you get on, or if you need advice / encouragement.

BCF thanks a lot. I would be grateful if you could repost or post a link for Fast Fitness HIIT. I am afraid I cannot find it.

For Meadowquark and all those with just a few mins at a time for exercise, here are the fast HIIT and strength blasts:

Couch to HIIT

Start with "walking intervals" to improve your cardio fitness:
. 5 mins walking at normal pace to warm up
. 1 min brisk walking or, if you can, 30 secs of this + 30 secs slow jog
. 1 min normal walking pace, to recover
. Repeat the 1 min brisk / normal intervals 5 times
. Continue the rest of your walk at normal pace

Aim to do these intervals 3 days per week.
On one day you can vary the interval length: 2 mins brisk walk, 2 mins recovery

Here's how to build from there:

. Gradually increase the number of your intervals to 10
. Try some of the walk uphill
. Then replace the brisk walk recovery by a gentle jog.
. Build up to "sprint intervals" consisting of fast sprints alternating with jogging to recover.

Now you are ready for Dr Mosely's quick HIIT blasts

Dr Mosely's Fast Fitness (HIIT)

• Each routine is a full HIIT session
• Do NOT do more than one per day, or more than 3 total per week

1. 20 sec intervals, any of these: running, stair-running, stationary bike, cross-trainer, swimming, rowing machine.

.Warmup for 1-4 mins, until you feel ready
.20 sec burst as hard as you can, at a level where you can't do another 2 secs.
.about 2 min gentle exercise to recover
.another 20 sec burst at max intensity.
.final recovery period of at least 2 mins

2. As above, but with 5x 60 sec intervals at 90% capacity, with 90 sec recovery periods in between.

3. FatBurner - Only practical on a stationary bike:
   . Set resistance very high, so you can just pedal
   . Brief warmup 1-4 mins
   . Repeated intervals of 8 secs max speed, with 12 secs low speed recovery
   . Start by doing the intervals for at most a total of 5 mins (even 1 min) but build up the time. Very fit folk can eventually do say 15 mins
   . Brief cooldown 1 min

Dr Mosely's 5:2 Fast STRENGTH

• Basically HIIT with 2 exercises to boost strength
• Can be done at home or in a park
• No equipment required, but a skipping rope is very handy
• Do up to 5 sessions per week

Example Pairs:

• high energy (e.g. rope-skipping, burpees, jumping jacks, sprints, step-ups, mountain climb), with static strength e.g. plank, side-plank, wall-sit

OR just do strength training pairs some days: -press-ups with sit-ups -tricep dips with squats

Routine:
. Brief warmup for 1-4 mins, e.g. skipping or jogging on the spot
. As many reps of exercise 1 as you can in 30 secs
. Rest 10 secs
. 30 secs of exercise 2, as many reps as you can
. Rest 10 secs
. Do these "double intervals" of Exercises1 and 2 for 5-10 mins
. Brief cool-down, then stretch

Hey all
Just a quick question here.
I noticed strength training doesn't burn that much calories so how's it's effectiveness in weight or fat loss?
Also what if u decide to carry the same amount of weight during my weight trainings, is there a problem since I'm doing this to lose weight and not training for to gain strength or compete?
I have an exercise NSV to report , I exercised this evening on a FD, that's my first time ever. I never imagined I'll have d strength to do an exercise on a FD evening after eating next to nothing, I was at d gym for close to two hours doing weight traing and an aerobics class, I'm so happy .

Extra TKD session on a fast day this evening, surprisingly ok, I didn't exactly ace the physical stuff we did, though we were doing advanced things that I'm not particularly good at yet anyway, and I remembered some forms stuff better than I sometimes do. It helped that there was a Ramadan faster too. I am really hungry and tired now though!

My right hip flexors have decided they don't much like certain kicks so I'm having to add in lots of extra stretches before and after, and icing the area after a session. I'm doing a lot of running at the moment too so am now trying to remember to do extra stretches after that too. Any tips or advice gratefully received :)