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

mindfulbear I've done couch to 5k and as you can see from my last post it certainly got me running I run outdoors but no reason you can do it at the gym.

I've done shred too - it's quite effective at entertaining the kids and they will join in for a bit - but it's great because it's quick and you can do it at home.

These threads are great for motivation to keep going. There are lots of c25k and Jillian Michaels specific threads which might give you that extra push too.

Welcome MindfulBear

Exercise can help boost weight loss, but the key factor is calorie intake.
To lose quickly, eat your goal TDEE on 4 NFDs, current TDEE on the 5th NFD.
Avoid bingeing and try to reduce sweet junk and alcohol.

For fat-burning, exercise should be intense rather than longer sessions at low intensity. You need to be panting and sweating.
5k and shred would be good.
Also if your gym has any classes like spin, boxercise, taebo, body pump, crossfit - these are great fat burners.

Aim to exercise 4-5 days per week.
Most gyms have a creche, but if the hours are difficult, you can exercise at home some days - as well as the shred, do Dr Mosely's Fast Fitness and Fast Strength blasts, which I posted Sat 28-Jun-14 21:42. They don't need equipment and only take about 10 mins.

Let us know how you get on

B&W So you run IN water. That's a good idea with dodgy knees. Never persist even in water if they ache.
If you only do 3 intervals, certainly try adding more, maximum 8 total in a session.
Fewer is fine because probably more intense.
Reducing the recovery period is another option to challenge your body.

I'd still recommend varying the length of intervals, because to become fitter, your body has to work harder and differently with new routines.
Examples for different days:
. Change your current routine to 30secs running /20 walking in the pool
. 3 sets of 60 secs running /30 walking in the pool
. build up to 8 intervals of 20/10
. build up to just 1 blast of 4 mins flat out

mindfulbear
Does your gym have a pool as there is LOADS of stuff you can can do ....
Races against children are surprisingly cardio - hopping, jumping with feet together, running, walking huge steps, galloping sideways, running backwards
then there are the towing games : running up the pool towing a child is pretty good cardio
jumping up as high as you can .... getting strong enough to throw children is great upper body
You and your child / children get excellent quality time together - they will learn to swim without lessons - you will get fit
what's not to like!

Oh well done Betsy! 32 mins is very respectable for a first 5k race. Especially as you were racing with others (I can't do that, I need to go at my own speed!)
The endorphins after a race are great aren't they? Even better after a longer race
I agree with BCF that running 3 times a week is plenty to achieve your sub 60min goal. Interval training is very important for speed, but make sure you do a 30 minute jog as a warm up before them. The tempo runs are good, and one long run a week is more than enough for a 10k.
And don't worry about your short legs, most of the girls I run with are petite with short legs and they manage a 50 minute 10k no problem.
And don't forget that running fast is as much to do with your mental state as your legs.
Enjoy!
BCF I'm not exceptional, just lucky to have low heart rate, strong legs and willpower...plus I love running, that helps a lot

Thank you Anglaise :) On my own I'm a touch faster but as a team we've managed to reduce our time by 12 minutes from a couple of months ago so I'm very proud of my team mates indeed. I did R4L last year too (on my own), with hardly any proper training, and I'm certainly much fitter now than I was then! It felt brilliant and team running is great fun.

You're so right about the mental state - when I ran 9k recently I was planning a shorter run but at the point where I thought I was going to turn back I just thought "no, I'm going to keep going, I CAN do this" even though I'd found the first 4k really hard! It all clicked into place and by 7k I felt AMAZING. So, now our team 5k training is finished I need to get back to the longer runs once a week.

I'm also proud that I can adapt my pace to others and run at any time of the day with no problem now - again, previous mental blocks which I've been forced to smash through

Those are wonderful running NSVs, Betsy

You are so going to nail that 10k.

Right. Cheap, local gym I wanted to join ages ago has finally happened and induction is tomorrow evening. I want it all focused on weight training. What's the betting they want to show me all the cardio shite?

I'm really joining now so I can take the kids swimming somewhere nice all summer - and they only charge 50p for them!

Betsy 50p for the DCs is a fantastic deal.

You can normally tell the gym exactly what you want, i.e. lifting and ask them to concentrate on this:
. You want to lift proper barbells and dumbbells, not the pink girlie ones.
. Ask them to show / check your technique for the main lifts:
squats, bentover row, deadlift, Australian reverse pull-up, bench press, tricep press, overhead press.
. Ask about any BodyPump or circuit training classes

Tell them to bugger off if they try to push a nutrition plan - these are usually low fat WW, sometimes Paleo or low carb, but occasionally they push some meal replacements bars or potions.
Oh and you only need water to drink, none of the energy drinks they may push

The induction was brilliant except the gym guy thought I was a seasoned gym-pro (NSV!) so didn't give me an awful lot of info on the weights and stuff. There are loads of fab classes (bodypump, body combat, bodybalance, CXworx, as well as usual spin, pilates, yoga, circuits, aqua etc.) so I think I'll likely take the classes rather than doing free-weights when possible.

No pushing of anything untoward as it's a non-profit gym, but with all the facilities of a plush expensive one. And a bar.

Yes, when I've changed gyms, they look at the muscles and say "Oh, You probably don't need induction then. There's the changing rooms ...."

Fat vs Fit

Obviously better to be fit AND slim, but scientific studies suggest
exercise for some groups may be even more important for good health than avoiding obesity.

Note: Studies routinely adjust for risk factors like smoking, income level and those who are slimmer due to disease.

A study on people aged 60+ OldFatFit found that obese fit people (BMI 30.0-34.9) had a lower risk of all-cause mortality than those unfit people in “healthy” BMI range.
You reading this, BandW ?

The study tested fitness on the treadmill; in other studies, which found weight to be more important, participants may have been younger or were asked to quantify fitness themselves (cheaper but less reliable).

Thanks, BC.

I've read the abstract - and the conclusion:

"In this study population, fitness was a significant mortality predictor in older adults, independent of overall or abdominal adiposity. Clinicians should consider the importance of preserving functional capacity by recommending regular physical activity for older individuals, normal-weight and overweight alike."

So, whether I'm overweight or not, I should be exercising. For a moment there I thought you were suggesting I should pull back on the exercise front! [phew]

Just when I've posted a semi-naked pic of myself! Or, as I like to call it, a 'selfie'!

No question: we should all exercise, toddlers through to centenarians.

Weight Good body composition = low % body fat plus good % muscle, which is determined by diet and exercise, but also influenced by genetics and medical conditions or injuries.

It is particularly important to maintain a healthy body composition in youth and middle age, to avoid chronic health problems that can ruin later life.

I think reading various papers that the balance between what is more important, weight or fitness, shifts more in favour of fitness as we age.
Since there seems a clear advantage from age 60+, the turning point is probably somewhere in middle age, depending on the individual.

Wow, just viewed your photos. Excellent muscle development and no excess fat, very good shoulders and biceps.
You very clearly have an athletic physique now. Brilliant

BandW I wanted to draw your attention to the study because it looks like exercise is especially important for your age group - and at 58, I think for mine too - to remain healthy.

Thanks, BC. You sold me on the concept quite a while ago!

However, being in possession of this info brings with it certain responsibilities - not to say imperatives, n'est ce pas?

The need to spread the word and encourage others being one of them.

I was reading a blog today saying exactly what you've been saying - only putting it a different way. He calls himself 'NerdFitness' and he's an inspiration.

BTW, I pointed a guy in San Antonio to your post on my blog - he was very grateful: "Excellent article! Thanks for sharing" was his response. That's what I like about Twitter!

Also BTW, have you seen the comments on your post, yet? Very complementary!

Back to NerdFitness. He talks about the concept of 'Anti-Fragility', and says using that is the only way to progress - in any sphere!

However, ATM, I can't find that page on his blog. But take a look at this and tell me what you think. OK, I know he's selling stuff! But there's enough free - and sensible - info on there to make his blog worth a visit.

I'll carry on browsing and post any relevant pages when I come across them.

In the meantime, I'm looking for the online Daily Express article that talked about 2 minutes exercise a week being all anyone needs!

I'll be back!

Before I go - inspired by your advice about wearing a weighted rucksack whilst doing pressups, I slipped my 3kg kb into my rucksack - weight 1.5kg - giving me 4.5kg, and proceeded to do 20 pressups! Not easily, but I did 'em! So that's my routine from now on!

Tonight's exercise:

1 set (20) 'normal' press ups+3 sets of press ups wearing a 4.5kg back pack.

Plus - well, here I have a question, BC.

This guy NerdFitness has a guest poster advocating handstands - can be done in 28 days, he says. This greatly appeals to me, so I've started by, instead of doing the plank, placing my feet on the second step of the stairs - 4 x 1 minute - with a view to placing my feet higher up the stairs as I get stronger, and eventually using a wall. (I've tried a wall, but my feet just slip off - both wearing socks and with bare feet.)

First of all, what's your opinion of the concept - and can I dispense with the plank while I'm doing this, or should I just add the handstand exercises on?

Another thing NF says is that as soon as you can do 3 sets of 8 of anything, it's time to increase the weight. Well, I'm doing 4 sets of 20 (6kg) kb exercises! So it looks like I should be moving on, right?

I did test this out by deadlifting 9kg (left-handed) 10 times tonight. I struggled, but it was doable.

He does say, elsewhere on his blog - in the anti-fragility section, I think - that, just to keep your body off-balance, as it were, you should lift an impossibly heavy weight every now and then - even if you can only just do it one time.

I might just go for a 300lb bench press!

I've been practising handstands! I've been doing it for fun but discovering its a viable fitness challenge is very cool b&w! I'm only managing a couple of seconds at the moment but I see that I should be practising daily YES! (Hmm, I might make that my next Tkd grading challenge - current one is running 10k.)

I'm running a marathon in duo with a friend on Sunday morning. 22.7kms on the road, starting at 8am. It looks like the temperatures will be a little cooler, I hope so!

Anglaise I was just thinking how easy and lovely running is going to feel in the fresher autumn air! I'm sure it's been great training running in all this heat. Good luck on Sunday - how long do you think it'll take you?

Well done with the your progress on weighted pressups, Breadandwine

Handstands
. They should be loading your shoulders more than your abs, as you progress up the wall.
. So, you could reduce planks, but keep say just 1 x 45 sec per week
. btw, I asked my trainer last year about doing handstand pressups but he advised against it, because the only folk (young male bodybuilders) he knew who did them kept having shoulder or elbow injuries. So, don't try those

Progression
. Yes, to improve, you need more load, e.g. why I suggested your weighted pressups.
Obviously, as you progress, the increments become ever smaller so one reaches a limit.

Too many online gurus ignore injury / health risk. I do not
Be careful about heavy loads - especially since you have no PT watching - re muscle injuries or even CV events, because there is a temporary sharp increase in blood pressure during heavy lifts.

For women in particular, I recommend against lifting too heavy, due to increased risk of pelvic floor / prolapse injuries for those over 40 or who have given birth.

. The type of weightlifting - heavy weights with few reps / intermediate / lighter with many reps - determines whether you build Fast Type I, Type II or Slow Twitch FastSlow FastSlowTwitch
. I know a few purists advocate maximum 8 reps per set, but they are either aiming at elite athletes or those training for the showoff 1-2 rep maximum
. I have a weekly class for advanced lifters / bodybuilders led by a magnificent bodybuilder (must try to sneak a hunk photo for Betsy ! )
He has us doing continuous lower weight reps for 5 mins, then 10 sec recovery, then the next muscle group for 5 mins, throughout the 50 mins.
Exhausting, but I do feel stronger with it.

. I do each kind of lifting, on different days, because I aim to build all 3 kinds of muscle. (An omnivorous lifter, not a carnivore or vegan !)
So, I lift heavy one day with 1-5 reps per set, 1 day intermediate and 1 day with the bodybuilders.
My sessions are sometimes just 20 mins, to fit in HIIT spin.

. I also do PlyometricExercises , e.g. jumping on/ off benches etc, because I think this helps build muscle and explosive power is useful anyway.

That sounds like an event you'll really enjoy, Anglaise I know you prefer longer distances.
Does your companion have a similar pace and do you have any target time ?
Do let us know how it goes. Also, any tips you can share with other runners here, e.g.
. drinks & nutrition before / during / after
. how you plan / pace your run
. how to stop chaffing of feet, nipples

Vest tops and summery tan are making me appreciate my rather nice, muscly arms. I don't think I've ever had such nice arms

Good motivation for keeping up the press ups too! I'd lost the habit but I'm picking it back up again.

All packed for Cornish holiday - according to my suitcase contents, surfing and running are high on my list of activities avoids telling bigchoc about the case of wine in the car

We'll be a big group in a big house so rather hoping me and DH can get out for a run together - we haven't managed a run together for at least 12 years.

Betsy Have a great hols and show off those lovely firm muscles. You've worked hard for them.

If you are going to be in a big group, I bet you'll get some admiring / envious looks