5:2 / IF Exercise & Fitness Thread Number 3: Advice and information for those following Intermittent Fasting .... and anyone else too

[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 they can minimise biological aging, i.e. "Bend the Aging Curve BendAge

Recent Research showed that lack of exercise is twice as likely to lead to premature death as being obese (BMI 30 -35)

Body Fat, Exercise & Diet
People who maintain their weight through diet alone without exercise are likely to have major deposits of visceral fat (the more dangerous kind around organs), even if BMI is ok.

They are TOFIs (Thin Outside, Fat Inside)

A MRI study found that:
45 % of women and nearly 60% of men with “healthy” BMI, had excessive levels of visceral fat i.e. clinically overweight

A Can J Card study showed visceral fat can be burned off via exercise, even if weight is unchanged (increased lean mass)

Hormesis

Hormesis, see Mattson , BlackSwan and Stronger is cutting edge science for nutrition & fitness.

Its principles are that alternating between “extremes” - e.g. feast & fast (5:2 / IF) , intense training & 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.

Fasted training

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

TYPES of Exercise

Main types: Aerobic, anaerobic, flexibility.

All exercise will burn fat, the more intense the faster the fat burn

Anaerobic
e.g. HIIT (see below), sprints, strength training
. Shorter training period
. Increases the RMR (Resting Metabolic Rate) for up to 48 hrs
. Soon increases fitness
. May help correct insulin metabolism issues & target abs fat.

Aerobic
e.g. walking, running, cycling, swimming
. Longer training period
. May burn more calories during exercise, if it is lasts much longer than HIIT, but burns fewer afterwards
. It is easier to do for the less fit

Flexibility, Stability, Relaxation
e.g. yoga, stretching

The best exercise routine is one you enjoy and is sustainable.

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

HOW to Exercise

If you are a very overweight unfit beginner:
. Check with your GP before starting exercise
. Start by walking 5-10 mins twice per day, gradually increase
. Try walk intervals: alternating 1 min faster pace, 1 min normal
. Build up to a brisk 30 mins daily walk and you will significantly improve your health & fitness
. Swimming is also good, preferably crawl or back stroke for less strain on back & joints.

Everyone Else:
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. But stop immediately if you feel any sharp pain.
• You are supposed to drip sweat and pant heavily !

Efficiency / Intensity: This Study proved that at speeds of 5mph or faster, running will burn more calories per mile than walking

HIIT (High Intensity Interval Training)

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

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

. Increases both aerobic and anaerobic endurance

. May improve insulin metabolism, very important for health and abs fat.

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

HIIT can be applied to cardio or to bodyweight exercises, at home or gym.
Most gyms offer HIIT classes, e.g. spinning, circuit training, CrossFit, Tabata, Fartlek (=HIIT with irregular intervals)

FAST Exercise

"No time" to exercise ?
Or want to boost fitness & fat-burning metabolism

Dr Mosely developed a FastExerciseProgram to complement his 5:2 WOE
His Fast HIIT and strength routines can significantly improve metabolism & fat-burning capability

Other scientists like Tabata have developed routines now wisely incorporated in training.

HIIT Fitness Blasts

A few mins per day, 3-5 days per week

START with 2 mins warmup then EITHER

Sprint or Rope-skipping intervals
. 1 minute sprinting / skipping @ max effort +90 secs jogging to recover
. Do 5 intervals

OR

Fast Blasts
Choose from:
Running, stationary bike @ low resistance, rope-skipping, burpees, jumping jacks, spotty dog, punching air or bag, step-ups, swimming, squats, lunges, pressups, tricep dips, situps ... or any combination you like.

Choose type of Blast:

4-minute Blast
. 4 mins @ 90% effort

OR "Tabata" = 8 x intervals of 20 secs @ 100% effort + 10 secs recovery @ rest or slow speed
( FreeTimerApp )

OR 2 x20-sec intervals=
. 20-sec @ 100% effort
. 2 mins walk to recover
. 20-sec @ 100% effort

END any HIIT or Fat Blast with a few mins cooldown walk / jog

RESISTANCE Training / LIFTING

Helps retain muscle mass during weight loss and hence to maintain TDEE.
Lift at home / in the gym weights area / 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 lifts
Sets are separated by brief rests
E.g. 3 sets of 12 reps = 36 lifts
Breathing: Inhale before lifting, exhale while lifting. Don't hold your breath.

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
Video

• 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 IncPress , see bottom of wiki page
• To increase the number of pushups IncNum

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
• Squat down as far as you can without knee pain or hunching your back
• Push up from your heels, exhaling.

Pullups

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

If you have access to dumbbells / barbells, then for maximum effect, work the large muscle groups:
Squat BentOverRow (press button "female")
BehindNeckPress (press button "female")
DeadLift

To increase Strength
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 Muscle
Lift lower weight, 3 sets x 8-20 reps, i.e. totalling 24-60 lifts

To Build Endurance
Lift lower (NOT Girlie) weight for 3-5 mins, preferably without pauses

BUM / GLUTES
Squats & lunges are excellent
Also this 2-min bodyweight workout especially for women, targeting the bum:
WorkYourBum

ABS
Choose the exercises & number of reps for your fitness level

The plank
. Start at 2 x 15 secs. Build up to 2 x 45 secs
. Advanced:

1. Use TRX slings, picture 2

Side plank + hip raises
. If you can, keep the side of 1 foot plus 1 forearm on the floor, free arm straight up in the air, picture 3
. Easier - free hand on your hip. Easier still - keep calf & knee on the floor, instead of bent at the knees
. Start at 3 sets of 3. Build up to 3 x 30

Leg raises
. Lie flat on your back, with legs bent to 90 degrees
. Lower the legs one at a time to 1" above the floor (straight leg if you can) then raise again
. Start at 3 sets of 3 each leg. Build up to 3 x 15
. Advanced:

1. Lower both legs at the same time

Situps
. Hands forward to really work abs & avoid pulling the neck
. Alternatively, cross your arms over your chest
. Start at 3 sets of 3. Build up to 3 x 30
. Advanced:

1. Raise legs to 90 degrees & bring them towards you when you situp (double crunch)
2. Legs nearly flat on the floor
3. One leg bent at 90 degrees, the other held straight 1" above the floor
4. Hold a weight disc / dumbbells / barbell above your head

Angled Situps
. Lie on your back and rest one ankle on the opposite knee
. Angled situp so your opposite elbow touches the knee
. Keep the other hand be in the air by your knee, or alternatively supporting your head - do NOT pull on the neck
. Build up to 3 sets of 20 each side
. Advanced:

1. with dumbell
2. Situps with legs rotated 90 degrees to the left, resting on floor. Then repeat set with legs rotated to the right, on floor
3. Lie on the floor, rotate legs 90 degrees to the left. Raise and lower legs like that, keeping back on the floor. Repeat set with legs on other side
4. Keep legs raised & rotated to the left and do situps (double side crunch) Repeat with legs raised & rotated to the right

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

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 GRIP STRENGTH GripStrength , GripBuild

RUNNERS

. Sprinting improves fitness
. Regular 5 - 10 km runs burn significant fat, especially fasted

Running illustrates the "J or S-curve" effect, where increasing exercise improves health, up to a certain point, after which health worsens e.g. MayoClinic , RiceUni , JMed :

. Running 20 mins improves immune system

. A run of 90+ mins may weaken the immune system for up to 3 days.
With insufficient recovery periods, the damage is cumulative.
Elite runners have immune systems that handle that strain

. Long races 20k+ may cause micro-tears to the heart muscle in some runners, hence a 2-week recovery period is recommended.

CALCULATORS:
Calories Burned for specific exercises: ExerciseCals
Fitness Calculators: 52FastExercise
Estimate fitness age: FitAge
Estimate Vo2Max iTunes App: Vo2APP
Running Calories burned: RunningCals
Running Standards: Age-RelatedRunCalculator
TDEE 24hr activity times & body fat TDEE-Detail

I just put your time & age in the OP calculator and you are in the Regional Class, which is fantastic.

Interesting NY Times articles:
Why Runners Slow As They Age - I'd assumed reduced functioning of CV system, joints, ligaments, muscles, but this examines stride reduction, obviously affected by some of these parameters.
Also, rather inspiring Longevity and Running ?
You are a mere lad, B&W
I wonder here how many runners can continue in old age - Olga started aged 77 and hence hasn't worn out her joints. How are your joints, Anglaise ?

Both articles are fascinating bigchoc! Thanks for posting. Olga is incredible. But I'm sure running keeps you young. Any exercise keeps you young. I'm quite an old mum (had my 8 yr old at age 41) and I feel so much better now because I can keep up with his activity physically and I'm happier mentally because of the endorphins and podiums. I'm on a dating website and despair because most of the men my age (around 50) look and act their age or older, I have nothing in common with them.
No problems so far with either my calves or ankles (touch wood). I have a little tendinitis in both my bum and my knee but nothing serious enough to stop me from running. The tendinitis in my bum means that it hurts to sit down so I'm doing even less of that

Interesting stuff, BC! More grist to the mill, eh?

This guy is my hero!

Can't wait to get back exercising again. I'll do some pool walking from Monday onwards (when I can take off my lovely compression socks for the first time!), but I'm not supposed to drive until the following Monday, when I'll pick up my lighter kettlebell (6kg) and see how it feels when I do some pressups.

So I'm getting there! The light at the end of the tunnel is finally beginning to show itself!

BTW, I'm still clenching!

And he's back !
But do take it slowly, B&W
I'd be cautious and suggest you leave real exercise - even the lightest kettle bell, pressups etc - for another week AFTER you can drive.
Just have longer walks, maybe walking intervals - 2 mins fast, 1 min normal.

You'll be back to normal more quickly if you allow your body plenty of recovery time

Oh and I want to be like her when I grow up.
Wow she can lift. And do one-armed pullups and pressups. And she runs 10k to warm up before lifts.

Wow, indeed! She's certainly something to aim for, BC! And I wouldn't bet against you emulating her feats.

I'll take your advice on the speed of my rehab - well, why wouldn't I? It's served me well up to now!

So slow and steady it is!

I'll have to watch myself in the kitchen, I've just made a large pot of lentil and potato hash - my favourite comfort food.

To make up for it we're having apple crumble - without the crumble!

Sounds yum. I have finely ground almonds as a topping

Morning, BC! Hope you're feeling as good as I am today. Lovely sunny morning here in Somerset - sort of day we expected in August, and didn't get!

However, disaster!

Not really: I was doing some fairly gentle shoulder exercises with my resistance band, seated in the armchair whilst watching Strictly - when it came apart. On the bright side, I've now got two resistance bands , but I now need to replace it.

Question is, what should I go for? There is a bewildering choice of RBs out there, not to mention resistance tubes, etc. Any thoughts, BC?

Hi B&W Any sturdy band with handgrips would do.
< wags finger > Just build up gradually.
Take a walk in that lovely sunshine, before it disappears

Lifting Routine for Blossom: Upper Body & Abs

Aim for 40-60 mins on 3-4 days per week.

On any day, choose 3 exercises total - ONE exercise from EACH of these 3 types of compound exercises:

1. Push (chest, shoulders, triceps) :
   . Pressups,
   . Tricep dips on a step - with nearly straight legs if poss
   . Overhead Press
   . Bench Press

2. Pull (back, biceps, forearms) : .
   . Deadlift
   . Inverted Bodyweight Row
   . Bent-over rows

3. Core (abs, lower back) :
   . Situps with hands forward
   . Angled situp with elbow to opposite knee
   . Plank
   . Side plank with hip raises
   . Leg raises (Lie flat on your back, with legs bent to 90 degrees. Lower your legs one at a time to 1" above the floor, straight leg if you can, then raise again)

Do 3-5 sets, each 8-15 reps depending on weight. Rest between sets.
Choose a weight, either barbell or dumbbell, which is just light enough for you to do a set. The weight will vary depending on the exercise

Each day, try a different combination of exercises, and number of reps / sets.

How are you doing now, B&W - back to your fitness level before the op ?

Hi BCF!

Bit of a mind reader, are you? As you posted, I was right in the middle of composing this update:

It’s now been a month since my successful hernia op and I’ve still got 11 days before I can resume my full exercise routine. All in all, it’s been over 3 months since I gave up any form of weight-bearing exercise. I’m well aware that some of my muscles have lost a bit of tone.

However, I still have half a dozen different forms of exercise to keep me somewhat semi-fit:
I have a resistance band, which enables me to do five separate upper body exercises, whilst seated.
And a hand grip – 4 sets of 20 in each hand;
I do a lot of brisk walking;
I resumed my running on the spot in four feet of water HIIT exercise a couple of weeks ago after getting the all clear from my doc , and on alternate days I have an HIIT routine which involves swimming using the breast stroke, arms only, with my knees up to my chest;
I do 200 back and front back curls on alternate days;
I practice clenching my bladder control muscles every time I think of it – I have several post-it notes around the place to remind me. I can’t remember the last time I had to get up in the middle of the night for a pee;
To increase my lung capacity (I have a mild form of COPD) I hold my breath for long periods. I’ve had two PBs over the last couple of days – 2 minutes 45 seconds whilst sitting in the car in a queue of traffic; and 1 minute 15 seconds swimming under water.
Finally, I do a ‘titanium ankles’ routine (google it) which is practiced by free runners and parkour experts.
(The last three can be done anywhere – in a supermarket queue, waiting for a bus, etc.)

But I can’t wait to get back to press-ups, pull ups and swinging my kettle bells around. I’m not sure, given my recent hernia, that I’ll go back on to my 12kg kb as I’d planned. I might just stick at the 9kg.

I'm generally as fit as a fiddle, and it is frustrating, but, as I know Christmas is fast approaching, so will this 11 days pass!

Talking of the C word, this is the most dangerous time of the year for a vegan with a Lidl outlet in the area! They've just introduced their Christmas range of chocolates, and at least three of them are vegan, including my favourite choc liqueurs - and, new this year, chocolate gingers! I'm being very strict, allowing myself only one (well, maybe 2) of each a day - with my tin of nooch at hand to cut out any propensity to binge on them!

That's great progress, B&W You are being very sensible, working your way back gradually.
I agree with staying at max 9kg kettle, at least for the rest of the year.
Pullups are the toughest for most folk, so maybe leave the full ones until last.

Question from a newbie!!!
Hi guys love the thread. Is it fine to not eat after a workout? I generally try to get my exercise done in morning, and try to leave eating til later when fasting as find it easier to stick to...

Hi, liveletlive! Sorry for ignoring you.

I often don't eat after a workout - don't find it makes any difference to me.

However, BC, who has a very intensive workout, does have shakes and things afterwards.

I think it's a case of whatever works for you!

Welcome to the thread.

I shall rejoin the ranks of physically active in exactly two days time - when it'll be 6 weeks since my hernia op!

Tried a sneaky press up last night - and it was hard not easy!

Thanks B&W
That's good to know you don't think its necessary for you - I just think I've got weight to lose and in general eat v healthy so there shouldn't be a 'need' to replenish my muscles etc - (maybe when I'm magically skinny and fit!!)
Glad to hear you're getting better - being injured is the pits

Hi, live I train intensively 5 days per week: Lifting, boxing, HIIT spin.
I don't run, except for 10 mins sprint intervals on rest days.
If you run for more than 60 mins, i.e. steady state medium intensity, you may feel hungry afterwards, if fasted. Otherwise, no problem.

FD / NFD doesn't make too much difference for me wrt training & protein:

. I do NOT carb load, before or after. Never had the need.
. I train either fasted, or at least 3 hrs after a meal (avoids discomfort)
. a caffeine drink 10 mins before, to help release body fat for fuel
. usually a zero-cal BCAA (Branch Chain Amino Acid) drink right afterwards (I bring BCAA powder to the gym)
. If I have an evening workout I never eat a meal afterwards, or it would be right before bed. So, that's when occasionally I might have a shake at the gym, if I feel the need.

Last Sunday, I trained after 22 hrs on zero cals. I did 60 mins tough HIIT spin, then 80 mins heavy lifting, up to 133 kg leg press / 293 lb. No problem.

btw, my target is to lift 300 lb before Christmas.

Wow Big choc that's some workout....

Thanks for your info and your experience on eating after a workout. That's re-assuring that you don't think its necessary, everyone keeps banging on about how important it is to 'refuel' and 'repair' muscle etc....I just can't see how that would be necessary unless you were a top athlete (or doing workouts like yourself).

Am managing 1 long jog (definitely not running unfortunately) about 60-70mins per week, 1 hour long weights circuit class and then shorter HIIT sessions on youtube. I know its working and anything is better than nothing but a magic wand would be lovely!!

Thanks again

Most people obtain sufficient protein over the week with normal eating.
There is the occasional vegan or vegetarian who does not get enough protein, but they just need to ask our resident vegan B&W for his expert advice.

The warnings about protein are only relevant for those giant male bodybuilders with 4,000+ TDEE. Even they usually get far more protein than they can actually use for muscle build (unless they are daft enough to use steroids)

A surprising number of women are iron-deficient though, especially lean runners of menstruating age.
If anyone feels tired for weeks and is sleeping ok, good to get iron levels checked at the HP

Oops, the GP can check iron levels

Hi BC

It's been six weeks since my op, so I'm in the clear to resume my exercise routine.

I started yesterday with 6 sets of 5 press ups, concentrating on form -quality rather than quantity! I left quite a few minutes between each set, and I plan to increase each set by one every other day.

Tonight I've begun 4 sets of 9 exercises with my 6kg kb - once again with 5 minutes or so between each set. Won't do any pull ups until the new year, as you advised, or my headstand attempts.

Just remembered planking, so I'll do that alongside my press ups starting tomorrow.

BTW, I've become a bit of a hero with the manager of the local YMCA, who has lost over a stone on 5:2, given my example, and has finally, he was telling me, cracked proper press ups, after I gave him the advice that you gave me, of starting off on the floor. He was very pleased to tell me that he did a set of ten last week!

Very sensible, gradual return, B&W Good progress.
Well done to to your YMCA manager wrt SV.
5:2 is really so simple and cheap; ordinary people can succeed without a book or classes, without special foods or subscriptions

I'm glad the "hand release" pressups helped him.
They help almost everyone - except so far Errol < waves, how are your pressups now ?>