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

To everyone who exercises, whatever you do, whatever level of fitness:
Happy New Year

It's not the time to do marathon training, though.
BC - I'm trying to lose 2 or 3kgs to get to ideal marathon running weight for mid March. I'm not doing a 2 x 500 cal day on long run/intensive work out days, and it seems to be going OK (I'm eating over 500 cals too, as even on a non long run day my daily calorie expenditure is around 2500).
Happy New Year to you all! For any runners (this was mentioned on the running thread) the Radio 4 Food Programme this week is very interesting, all about sports nutrition and how best to fuel for races.

Sorry I got lost, MN randomly logged me out and took days to sort out which email address I had for my log in...

Thanks B&W and BC for taking the time to reply.

B&W- I will check out the 5:2 thread thanks for the recommendation.

BC- glad you got the biscuit ref.
DH is very supportive , he is very fit himself and very confident in any environment so that has helped getting in the gym.
We have also been going for some walks together.

Yesterday first day back in gym after Christmas (though was doing some bits at home ).
I did 5min warm up on cross trainer, then 1 min 10kmph which is actually jogging, I jogged!!!! Then 1 min walking x 2, then switched to x1 min @ 10kmph and x 2 walking up to 30 mins. Then 30mins on treadmill incline and walking, then some weights on machines.
Later in the evening at home I did 100 steps on stairs, 50 sit ups, and some hand held weights.
I am going to keep this for a week, but increase speed on treadmill also, is it best to do similar to cross trainer and fast then slower to recover?
Any way will check out the 5:2 thread later in the week, I think I pretty much do any way as do try and do 2 or 3 days a week vlc.

Happy New Year, Anglaise
What marathons have you planned for 2016 ? < excited >
I know you already have v low body fat, but at your level every kg above ideal counts

I'm sure that you, as an experienced faster and expert runner, can easily do what is in effect mini-FDs. Your body has long adapted to both.
I wanted to warn fasting and running newbies, certainly those on 500-cal FDs.

That's an excellent start, Concept

I suggest you set an interval program and some days also run say 10 mins at a fairly fast pace.

Bigchoc just one marathon, Barcelona 13th March. I've been running around 50 miles a week since June, plus doing a lot of races, some 30km trail races, but body fat has crept up a little so I'd like to lose the weight (sensibly). You are quite right of course to point out to new fasters that intensive training and fasting don't go hand in hand, of course.
Did you catch the Food Programme on radio 4 this week? All about running and nutrition (they will be doing other programmes on sport and nutrition generally). It was really interesting, the Kenyans in their training camp run 40kms at 5.30am eating nothing before, then when they finish drink tea. Lunch is after, then another run, then their maize porridge dish in the evening. That's it. Incredible! They definitely eat to run, not run to eat which is what I've been doing lately.

I've started 30 day shred again. Did D1 L1 yesterday and even with 1kg weights it was hard and I had to take a few breaks. Question about the press ups - I can still just do full press ups - but with breaks; did total of 7 in the first set, but only managed 3 in the second - should I continue to do what I can rather than go down to girlie press ups?

Am planning on two rest days per week although will also be doing some gentle short distance running to ease me back into it. Hopefully I'll soon be able to add short sprints but don't want to do too much too soon.

I don't listen to radio, so I didn't catch the Food orogram, Anglaise
What a fantastic training regime those Kenyans have, pretty fasted too. No wonder they win so many medals and set the world records.
They are probably a bit younger than you, so maybe somethimg to admire rather than emulate

Definitely do what you can of the Big Girls (full pressups) Granny
Girlie pressups are only helpful to those who can't do any BGs at all.
I suggest you also add the hand release pressups, see OP, which are another form of pressups and help build up the muscles and core strength.

The rest of the buildup sounds good

Thanks BigChoc. Like everything else my core definitely needs some work. Only managed 6 press ups in for first set and 4 for second set today, and second set I didn't get down very far at all. Just tried one of the hand release press ups and failed miserably as my abs are also quite sore now. I'll stick with the full press ups and do as many as I can but target core with some static plank instead whilst my muscles get used to being used again.

You'll build up the number of pressups as your core improves, Granny
Don't give up on the hand release - if they are v tough, then they are revealing a core weakness that needs correcting in order to improve the main pressups and hand release works all the muscke groups you need to work, more than static plank.

With plank, do make sure your bum doesn't stick up. Your body should be in a straight, nearly horizontal line from your shoulders to your toes.
Much better to do shorter plank sessions with good form, not longer ones with your bum sticking out.

Agree about the hand release press ups - 'twas my way into this exercise.

Was asked by a friend today how long I could 'plank' for - I replied '2 minutes', although I haven't done it for ages. So I just tested that out and did 2 minutes no problem - could have done more.

I had a cold a few days ago, which I thought I'd recovered from, but I seem to have a bit of a sore throat and a cough just for a couple of hours in the mornings. So I haven't resumed my exercise routine just yet.

(I'm very keen to get back to doing pull ups and handstand prep. And my 12kg kb is sitting there tantalising me!)

However, I thought it couldn't do any harm to do sets of 5 press ups every minute - and that's what I've done this evening. Took me 20 minutes to do 100.

And I was very conscious of how much easier it is to do them with good form if you're only doing short bursts. Food for thought...

ATB with your marathon prep, Anglaise! Will watching with interest. (Always happy to watch from the sidelines! )

Wow B&W a 2 minute plank is very impressive! I can just about manage 1 minute. Core strength still needs more work

Did not go to the gym today, after Tuesdays session I had a pain in the heel of my foot so yesterday did my workout trying not to put weight on that part of my heel and now I have a really sore calf muscle.
So thought it best to keep off it today and get back tomorrow- that will still be 4 gym sessions this week.
Will do some weights at home later and maybe something else.

Hello, I'm new here - followed people over from the main 5:2 thread. I'd like to ask for some advice about exercise.

I'm very unfit and very overweight. I've been walking and doing a bit of wii dance over the last week, and that has been fine, but I want to build up to doing more.

I've ordered the 30 day shred after reading about it on MN. Have also got the beginners' version of the 30 day shred and the Jillian Michael yoga meltdown. Can anyone advise me which is going to be easier to start with - the yoga meltdown or beginners' shred?

Hi all, especially BCF who sent me over here.
I'm mid 40's, and I've dropped from 12,4 to under 11 on 5:2.
I'm VERY sedentary. It just never occurs to me to move.
I got a Fitbit last year and I average about 8000 steps a day. If that.
I got a standing desk for work as my body was starting to seize up. I do like that and I've been standing up to 8 hours a day for 4 months now.
I used to like Pilates but I can't find ( and I have SEARCHED) a place locally that does a small mat class. My choices are reformer or 30+ people in the class. I did reformer before but it's too exp
Anyway, I've always had a thing against yoga, so I figure I can get past that as we're swimming in boutique yoga places round here and I'll just tune out the stuff about the chakras.

I've probably paid for 10 years of gym membership in 20 years and only went 50 times in total. So I'd like to avoid joining another one.

My right Achilles is a bit buggered. I think I acquired tendinitis but it's turned into tendinosis over the years it's been untreated. I can hardly walk for the first few mins in the morning and it's much worse if I jump/run the day before. There's a reasonable sized lump on the tendon.
So id like to avoid aggravating that too much at least until I get proper medical advice. I'm not sure how It would go with squats and lunges.
I think bike and swimming would be OK.
I'd like to build strength (specially core and back for hefting 18kg children about), flexibility and endurance(for chasing down said children).
Yoga will sort the middle one and I could do with some advice on how to improve the other 2 mainly with my upper body.
If I could do it as an activity WITH a 5 yr old, so much the better.

Welcome, Broken, Barndoor Lovely to see newbies eager to exercise

Broken I'd suggest starting with Shred; it's pretty good at getting people fit.
If you start Shred and think you are not quite ready, you can always build up fitness a bit first:
. start say with 15 mins walking intervals - alternate 1 min quick, 1 min normal
. gradually go into jog/ walk intervals
. add some squats and lunges when you feel ready.
Read the ATG Squats in the OP to learn the correct form. You can do shallow squats when you start

Concept, BarnDoor I recommend you both concentrate on upper body and abs until your legs / feet have recovered fully.
You can try these too, Broken

Don't train injured muscles / tendons etc, because you tend tend to worsen them. Also, compensating for injuries often causes additional injuries at other sites.

In the OP, see the Abs section - and try the beginners version of the exercises.
For upper body, the pressups section has instructions and a video.
You can build up to full ones by doing inclined pressups and pressups with knees on the floor, see pics below
Pressups are the absolute best upper body and core exercise, because it works so many muscles. B&W and I compete to see who can do the most !

Also, tricep dips on a step or bench will work on those bingo wings, see pic.

Have tried the hand release press ups and my form is dreadful - I cannot push up and simultaneously hold a straight line from my toes, it's a gentle curve up to the waist and then the legs follow up shortly afterwards. I have better form if I do ordinary press ups, although after the first 4 or so then I struggle to get down very far before my arms begin to buckle so I go back up again. So not sure whether it's all to do with core or my arms being very weak. Whatever it is, it is not much fun at the moment. One day ....

Evening all.

Another one following Bigchoc over from the main thread.

I'm 37, child free and single and somehow found my way on here and liked it so never left! I'm quite lazy really and have a desk job but really enjoy classes and weights when I can be bothered to do them. In a good place mentally about losing weight and getting fit just now and managed a body attack class this week before a uti put paid to my exercise plans! Antibiotic finishes tomorrow so back to it on Monday and I'm booked on a 4 week kettle bell course to show us how to use them properly.

I enjoy hot yoga too and have a fab studio round the corner. Need to watch how full I feel with it though as too full means a sicky feelingand too empty means shaky! Barn I was always anti yoga too but this is HARD and not wishy washy at all!

I'm currently 60 kilos and I'd like to get down to 55. I'm only 5 foot and have size 2 feet and tiny hands so am a very petite person whose BMI currently sits at Overweight. I carry it on my tum and I really want it not to be just sitting there! Also my sis was very slim but is now menopausal and has piled it on round the middle. This cannot happen to me.

I'm quite vain and not going to pretend tis all about health for me. I want to look good naked!

If you only manage 4 normal pressups, Granny then you need to build up strength, both core and upper body I expect. Hand releases show up any weakness and build up the necessary muscle groups.
It's just a matter of investing time & effort, practice, practice then you'll find you can increase the number every week or so.

With any kind of pressup, a strong core is essential, because the trick is to keep your body rigid in a straight line from shoulders to heels. Only your elbow and shoulder joints allow movement.

Also, do the inclined pressups, as in the recent pic, hands at different widths to emphasise different muscle groups. They'll strengthen core too
Don't do knees on the ground though, because you are past that stage and they won't work the core enough for you.

Plank is good training, but do make sure your bum doesn't stick in the air.
Your body should be in a straight line, just as with a pressup. I suggest you do both the forearm plank (works abs more) and the straight arm one (works shoulders too)

For plank or pressups, when you are too tired to keep a straight line, take a couple of minutes recovery, or even end the session, rather than have bad form with bum in the air.

Short Exercise, especially HIIT, will boost weight loss for some people.
I suggest an advanced spin class and join a kettle class if they have one, to make use of your new skill. Do pump if not.
Martial arts classes like TaiBo, TaeKwanDo or Boxing also burn a lot of fat.

However, weight loss will still be at least 80% determined by what you eat and drink.
If you want to be really lean with your petite frame, then you need to be stricter, especially on FDs, than those who just want to be vaguely in healthy BMI. So check your 5 NFDs total within 5x TDEE.
If you don't feel too hungry, aim fir sedentary TDEE most days.

If you have too much weight around your middle, that is related to insulin metabolism and / or alcohol. So:

• Always keep within nhs limits - unit calculator in main thread OP, How to Start section
• No snacking, ever. It keeps insulin raised and hinders fat-burning
• Try to go low GI, say Mediteranean-type food, cutting right down on sugar and swapping from junky carbs to complex e.g. quinoa, lentils, beans, brown rice, wholegrain bread.
• Drink lots of water. Cut out fruit juice entirely and don't eat more than 2 portions of fruit per day, only one of which should be high-sugar tropical fruit or banana.

Do one Fast Blast (see OP) 4-5 days per week, choosing different exercises. Only takes 5 mins.
They don't burn many cals in that short time, but human trials have shown they can really help insulin metabolism.

Thanks Bigchoc. HATE the bike with a passion but planning to do kettlebells and combat at least. Not ever planning to be really lean, just need to get this weight off just now.

I love my food and like a drink and FOR ME, the social aspect is too important to sacrifice for skinniness. Fasting let's me be in much more control though and know what I'm taking in when. I'll exercise more to be able to eat/drink a bit more and that's being honest!

Short You should be able to get below bmi 25 with fasting boosted by HIIT and kettles.
If you then still retain more fat around the stomach than you wish, you can decide about alcohol & sugar vs waist.
It's not usually about giving up booze totally, just keeping to nhs limits

Also, you need a maintenamce plan, because returning to your old WOL returns you to your old shape

Menopause is usually a game-changer:
I'm a lifelong exerciser and was never overweight or an apple, but my ripped abs disappeared with the menopause, until I discovered fasting.
However, I found some fat still stayed around my middle, until I addressed junky habits.

Yes that's my first goal Bigchoc. It was 25.8 on Monday so that bit should be easy enough.(She says hopefully!) I only really drink 2 or 3 nights a week now but do sometimes have a fair few. I'm an ex holiday rep and all my circle of friends also enjoy a drink. Not blaming them, it's just our normal to knock it back a bit and I have to be realistic that this isn't something that I'm desperate to change, so il have to crack on with fasting and exercise to make up for it. Thanks so much for all your help, I'm really not trying to be an arse but pretending that I'll be sticking to 2 wines on a night out is utterly unrealistic for me so better to be honest and crack on.

I'd better have bloody lost tomorrow mind, no booze and no socialising due to being ill have made it a rather dull week so if ive not lost after that, I'll be fuming!

I've decided to ease into exercise gently first - I'm now walking several times a week, playing wii dance with dd and also spent an hour playing table tennis today. I'm hoping that increasing my activity levels a bit will help to improve my fitness a bit, then I'll probably start the 30 day shred in February - too scared to start it yet as I'm so unfit!