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

Well, I failed to fast last week but as it turns out I did 5 days of tae kwon do training in a row with a 10k run in the middle of it, so perhaps it was for the best!

But the practice paid off and I got my lovely new Tae Kwon Do green belt yesterday - I'm collecting them as fast as they can grade me for them, I love it! I'm finding it hard to believe that I only started the classes 9 months ago - it's been the best discovery ever for me and I've never encountered such a great way to get strong, fit and it's improving my coordination and even my brain powers, thanks to all the learning that has to be done. It's an all-round life enhancer. Plus the group I train with are all such amazing women that it's also improved the social side of my life too - I feel like I found a whole new family.

If you don't think you like exercise, keep trying out new things - something might just stick, hard and change your life.

So, a very happy, hard working Betsy here. And quite a fit, muscly one at that...

Congratulations, Betsy Lovely to hear how you keep adding to your belt collection

Such good advice too:
keep trying out new things - something might just stick, hard and change your life

Well done Betsy! That's so inspiring.

I'm back into a work out routine now and enjoying it. I can't manage 3 separate trips to my HIIT class each week, but instead I do 2 one after the other, then another later in the week.

After checking out your links B&W I've been questioning the effectiveness of some of the classes I've attended where we're pushed to move as fast as we can, even with weights.

Has anyone tried an FBX (fat burning extreme) class? They only last 20 mins. I'm going to try one later in the week.

I'm off out for a run. Looking forward to getting some fresh air and clearing my head.

Mazzle To build muscle, you need to load and unload them with heavy weights / bodyweight for a certain time.
This should not be cardio, which burns fat and increases aerobic fitness.

I do one session per week in which I do 2-5 sets x 2-6 reps of heavy weights, working the main muscle groups, so usually:
pullups, bentover row, leg press, weighted pressups
I allow 2-3 mins between sets for recovery.

My other main session is in an advanced bodybuilding group in which we lift moderate weights at a slow-medium pace, one exercise continuously for a full song.
So, e.g. 20 kg squats for 4-5 mins, then 30 secs break, then 17.5 kg bench press 4-5 mins etc

Have at least 25g protein within 30 mins after lifting.
If it is an FD, alternatively have a zero-cal BCAA (Branch Chain Amino Acids) drink. Personally, I like Scivation Xtend.

I just did Body Combat! According to my instructor (whose own instructor ended up running a body combat class 4 nights a week at her dojang, sadly many thousands of miles away), it's the perfect class for building up stamina for sparring which I'll be doing now I'm a green belt. I must admit I found running 10k easier than that class so I'm guessing it's done some good .

It didn't hurt me as much as body pump, after which my legs were so shaky my cycle home was a bit tricky, and then I couldn't walk properly for 3 days!

I really must go back to that class... [glutton for punishment]

I think running is something that has to be built up over time. You're obviously an experienced runner. I'm crap at it. Give me a body combat class over 10K any day!

Is the drink in individual bottles or do you make it up yourself? It would be handy to have something in my bag for a quick fix.

I did 2 HIIT classes back to back today. Each class was 30 secs on, 10 off x 6 for 50 minutes, with a 5 min. warm up and cool down either side. I swear after the first class I didn't think it possible I could manage it again. My 'dry fit' work out clothes were completely soaked. Strangely, the second class actually seemed easier!

Was chatting to a couple of classmates from my other class who like to use heavier weights too (2 x 5-7kg) and they said they ignore the instructor and work more slowly at their own pace, feeling the whole range of each movement rather than jumping about, throwing their weights around at high speed.

Body is so tired. It's a lovely feeling. I'll sleep tonight that's for sure.

Any tips for keeping boxing gloves fresh? Mine aren't even that old, but they reek!

Mazzle I posted a homemade drink for long distance runs upthread. For most exercise up to 90 mins, you just need water.

I spray the inside of my boxing gloves with antiseptic spray - I have one of those sprays for kitchens & bathrooms that claims kill 99% of germs & bacterie.
I also quickly wash the outside with a little soapy water, rinse and dry immediately with a towel, so they don't stain.

I always wear padded protective gloves instead of bandages inside the boxing gloves. These also wrap around the wrist joint for extra support. They are washable at 30C, but I normally only wash them monthly and just spray & air them weekly after boxing.

Hi BigChoc I'm posting here rather than cluttering up the maintenance 5:2 thread with exercise!
Do you have any tips for nutrition following a major exertion? After the first half marathon I did I was ravenous the day after, but now I've got several under my belt and trail races, I'm not very hungry after. But I'm aware that the muscles need to repair themselves and nutrition is as important following a long race as it is before.
I think I'm going to do another trail race in 10 days, but it is only 24kms and much less technical than the one I did at the weekend.

Anglaise Yes, eat to restore your glycogen levels and repair the muscles.
Really important also to help your immune system recover.
Don't fast at all when you are doing so many races.
Most trainers seem to plan races only every 4 weeks, so cut down if you feel drained.
Plan below is for very tough races. For less strenuous ones, modify to suit.

Within 30 mins after race
Eat or drink a nutritious light meal, with ratio 4 g of carbs for every 1 g protein. e.g. trainers recommend:
. Fruit smoothie with whey protein powder
. Cereal, almond milk & fruit
. Greek yoghurt, granola & banana

Within 4 hours
. Eat a proper meal with high quality protein & carbs ( no junk or alcohol). e.g. quinoa / rice / pasta / potato, plenty of veg & protein

Days 1-3
. Vital time to repair your immune system
. Complex carbs, fruit & protein. Lots of water. Say 4 meals per day.
. Professionals recommend no training after half or full marathon

Days 4-7
. Healthy eating, but allow yourself moderate treats & alcohol if you want.
. Start building up training

Day 8 onward
. Continue healthy eating with sensible treats
. Full training if you feel up to it

Some useful tips MarathonRecovery

Found the recipe for the drink BC - nice and easy! Thank you.

Whilst I was scrolling I also found B&W's press up record. Fecking hell! . You put me to shame and I'm less than half your age. I seem to have had a breakthrough though and I am improving!

Tried an FBX class tonight (fat burning extreme, 20 mins). I'm fairly rural so most classes are usually a 20 min drive away, but this one's right on my doorstep and is on twice a week, so I'll probably make it a regular thing.

As for the gloves BC I don't wear anything under them. Am I supposed to? We take our gloves on and off a lot, switching to weights/pads frequently. Is this still possible with padded protective gloves?

Mazzle If you are punching hard, e.g. a heavy punchbag, you should be wearing quite bulky 12-16oz boxing gloves (as in my personal picture), worn over added protection for your fingers and wrist - this can be bandages or "under-gloves".
For quick, light punching, you don't need the internal protection.

The under-gloves are almost fingerless, so you can easily lift weights with them, see mine here

Yes, B&W and I both roll off 50 pressups quickly
Or I can do 200 in sets of 20-30
Once you can do sets of 10, you can build up to 20. I admit 50 in one set takes muscle.
A weighted belt is a useful variant to build strength with shorter sets.

Thanks very much BigChoc. Very sensible advice, and followed. I've taken it easy this week and am going on a long slow run this morning nonw my muscles are no longer sore. I made the mistake of having some blood tests this week which probably wasn't the best thing to do after a race as they showed some anomalies regarding lack of iron and red blood cells...probably something to do with muscle repair!

Iron Deficiency in Female Athletes

Unfortunately, athletes who train hard, especially female runners, are at significantly higher risk of this. Menstruation obviously increases the risk too.
Research indicates more than 50% of runners could be affected.
See RunningCompetitor , RunnersConnect

Reasons for iron deficiency:

• Hard training of any type stimulates red blood cell & blood vessel production and increases need for iron.

Iron turnover is highest for endurance athletes training at high intensity.

• Iron is lost in heavy sweating.

So, adequate isotonic drinks while running and eat to replenish minerals afterwards

• For endurance runners, foot strike? damage to red blood cells in the feet due to running on hard surfaces leads to iron loss.

So, go for highest high quality footwear to reduce the damage.

• Inadequate dietary iron, especially for those avoiding meat.

Supplementation and improved diet can remedy this

Iron-rich foods:
. Meat & fish are the most readily absorbed sources of iron
. Vegetarian: eggs, spinach, peanut butter, beans especially soy / kidney beans / chick peas, nuts, sesame seeds, broccoli, baked potato

To absorb iron from veggy sources, you need Vit C

Particularly good Vit C accompaniments for anaemia: apple, tomatoes, pomegranates, peaches, dates, dried apricots, bell peppers.

BC - or anyone else who knows - what's best for wrist strengthening?
I've been doing the JM 'No more Trouble zones' which includes 'concentration curl' - I was using 10lb dumbell, upped to 6kg today. Right arm fine, but when I tried with my left the wrist felt sort of too weak 'clicky' (so I reverted to the 10lber for that). I'm guessing I should do wrist curls but obv don't want to strain it - should I do more with a lower weight maybe?

Errol I suggest doing 2 x sets of 10, but the weak arm starting with only 1 rep at 6 kg and 9 at 5 kg.
Every 1-2 sessions, try to raise the reps at 6kg, e.g. next raise is to sets of 2 at 6kg and 8 at 5 kg.

Also, you might need to improve your grip strength, often related: GripLift , GripBuild

Here's Dr Mercola on the subject HIIT and Intermittent Fasting:

fitness.mercola.com/sites/fitness/archive/2014/09/26/intermittent-fasting-hiit-workout.aspx

He also covers Super slow weight training - which I've begun to add into my fitness regime.

On a lighter note, a couple of days ago I was doing my weighted press ups and I threw in an extra set of 20 - showing off to my daughter. Then I finished off with a set of 10 slow press ups, a PB for me.

The following morning the muscles of my upper body ached like billy-o all day! Lesson for me there.

I'm unsure ATM whether to go fully for the slow weight training - which replaces a several sets of fast reps with 1 set of very slow reps. So I'm doing half of my original exercises, plus one of the slow variety.

Help!

I could do with some advice re my exercise regime. My sister and I have both been doing fasting (initially 5:2 and now 4:3) since the start of the year. We started at a similar weight but she has lost a lot more weight than I (we started at pretty much the same weight but I am a couple of inches shorter than her).

Our approach to the diet is the same apart from exercise. Se does not do any and I have been going to the gym 4 x a week doing a mix of cardio and weights and also swimming a couple of times a week. I can see my body changing - especially my Abs but other parts of my body are getting more and more muscular. I still have about four stones to lose so any advice gratefully received!

Dimples If you started as the same weight as your sister, but are shorter, then you may have different metabolisms, hormone balance etc.
Except for identical twins, diet partners often lose at different rates.

Weight loss is 80% determined by diet, 20% by exercise, so calorie intake is dominant. Are you mfping, to check your NFD intake, as well as FD ?

Remember: regardless of how much exercise you do, don't eat more than 500 cals on FDs. Have you set the correct activity level when calculating TDEE ? People often over-estimate their exercise.

Also, your sister may be eating slightly smaller portions or slightly different foods, which could easily be 200 - 500 cals per day difference.
Also, being taller, she would have a higher TDEE than you at the same weight.

Your exercise sounds fine. Concentrate on inches lost, because this is fat. So, you need to monitor your waist in particular.

Muscle is excellent, both for health and shape.
It is important to do exercise, especially weight-bearing, to retain muscle - this helps maintain TDEE, so you don't have to cut down so much on food as your weight drops.
Cardio helps to burn fat, but HIIT is less likely to make you overeat than moderate intensity steady state.

People who lose weight without exercise are more likely to become TOFIs (Thin Outside, Fat Inside) . They are also more likely to regain the weight, because their TDEE will have fallen a lot.

You could try swapping the swimming for HIIT, to increase fat-burning.