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

Improving fitness for a couple of weeks first might help, Broken
Don't be too nervous though - it's not intended for those already superfit. Most women say they really enjoy the DVD

Love TT, Bb! We have a 2 hour session with the U3A once a week - highlight of the week for me!

The YM manager was telling me he's now up to 3 sets of 15 press ups every day.

I did my 100 press ups in 7 min 28 tonight.

I'm coming for you, BC!

I did lose! 1 kg down and off to my kettlebells class.

Just signed up for a deal at my hot yoga place too, unlimited yoga in Feb for £30. Haven't done hot yoga on a fast day yet, does anyone have any experience of fasted bikram? Slightly worried that I keel over!

Gave it a go and didn't keel over! All good.

How's everyone else doing?

Well done on both counts. short!

No exercise for me tonight - and a break in the 'no alcohol during the week' routine. In that I hosted a bridge evening at mine - which meant plenty of goodies and a fair bit of alcohol.

Back on it again tomorrow.

Hmmm, maybe spoke too soon. I had a banging headache all night after hot yoga and went to bed in agony so while I didn't faint, maybe hot yoga isn't ideal for me on a fast day. That's okay as I can do my normal classes fine then. I can do my yoga on my NFD's instead. I do love it but God does it make you sweat!

The problem with hot yoga might be that you are so hot and sweat so much, especially if you can't / don't drink enough water during the class.
Also, you may have sweated out a lot of salt & minerals - and you didn't have the Marmite jar handy !

Most other kinds of traning should be fine on FDs, but you may find it easier not to exceed 1hr exercise, until you are more used to fasting.

Wobbly legs this morning. Did lots of arse to the grass, well 2x30 and lunges plus upped my 60 second plank to 70 secs! Giving dumbbells a rest as did lots with them yesterday. Is that the right thing to do, legs one day, upper body the next?

Well done, love!

Yeh, seems the muscles benefit from a day's rest. I do my kbs one day and body-weight exercises the next.

Talking of which, I still haven't re-started my pull ups yet - that I'll do tonight!

Yes, give muscle groups at least one day's rest before working the same ones again

Post your exercise question here, Soupey !

Hi everyone - apologies that this is going to be long complicated (and for most of you boring) but if anyone can suggest anything I would be grateful.

I currently need to lose about 3 stone most of which is round my middle, I am now on my third week of 5:2 which is working well but I am also very, very unfit both cardio wise and core strength and know that I need to do something about this BUT.....

i am disabled, my left leg has a congenital deformity with a shortened femur, abnormal knee which I have since damaged more through a fall, a missing fibula and as my original foot was so screwed up it was amputated when I was 12 so I wear a below knee prosthesis. Years of walking awkwardly have also now damaged my hip and back and a few years ago I fell down the stairs and trying to save myself injured my right arm which has never fully recovered. In practice the problems with my leg mean that my knees are at different heights, my ankle is rigid so when I bend my knee it cannot go forward over my foot so either my heel lifts or my backside sticks out as if I was sitting down and the foot is a solid lump so I cannot go on the ball of my foot. Realistically this affects thinks like the core (cannot go on ball of foot, point of foot is unstable, this position also puts too much pressure on the front of my remaining leg where the scar is and finally it hurts my arm), lunges, squats etc are difficult/impossible. For cardio I do some walking and have a step for steps which help a little. I also have very bad balance! Swimming would be good but the local pool is awful - cold (I have bad circulation as well in that leg), dirty and not good for disabled access and the nearest suitable pool requires a 30 minute drive each way - on a good run - and has limited parking when I get there with no other nearby parking paid or otherwise.

So finally my question can anyone suggest exercises especially to strengthen my core with the above limitations?

Many thanks to anyone that can help.

You've had some rotten luck, Soupey I'm glad 5:2 is helping on the weight loss side

I've some exercise suggestions (apologies if I've included something you can't manage):

• ABS
  The ABS section towrds the end of the OP has a good list of exercises, with variations for different levels of fitness.
  See which of these you can manage.
  Probably at least the classic situps, angled situps and leg raises.

• Upper Body
  The core in fact get worked hard when you do upper body weights, so I recommend you lift small dumbbells / plastic water bottles while sitting in a stable chair.
  This SeatedWeights Video looks a good workout for 8 mins or so, to start you off.

• Bum & Thighs
  Just above the ABS section is BUM / GLUTES. The 2-min WorkYourBum video is a good routine for bum & thighs which doesn't involve squats or lunges, because you are on the floor.
  Is this something you can manage, or build up to ?

• Cardio

1. HIIT is more effective than steady state for increasing fitness than steady state exercise. However, it is tougher at first.
   So, do "walking intervals:"
   . Warmup 4 mins walk
   . Alternating intervals of 1 minute at your fastest pace, 1 min slow. Start at say 5 mins total and build up gradually to 20 mins. Include hills.
   . Cooldown 4 mins walk.

2. Steady state is good as an addition, to build endurance and burn calories.
   If you can join a gym, the treadmills have frames to hold onto, so you feel safer. Also, you can set the incline to give yourself more work / burn more cals

3. Are you able to use a stationary bike ? At home or gym, with some nice energetic music.

Thanks bigchoc I will look at the videos. Sit ups I just can't do because my abs aren't strong enough but i guess if I keep trying one day I might manage it. I hadn't realised about the sitting upper body workout helping core as I could definitely try that. I also hadn't really considered HITT as I thought it was all running or skipping (both out) but doing it using fast walking or fast stepping might be an option. I will try your suggestions out over the next couple of weeks and let you know how I am getting on. thanks again for taking the time to read and reply.

Soupey If you belong to a gym, they all have these ab frames / cages, see photo, to help those who can't yet do situps. You lie down and rock back and fortn, building up your abs strength.

Hi, I am new on the 5:2 and as today was a FD I did not go for a run. I was/still am planning to go tomorrow morning.

But the advice here is that it is ok (or even better) to go on a FD?

I usually run after drop off so should I eat my 500cals straight after to help muscle recovery? Or 1/2 after running and 1/2 in the evening?

Sorry, tostaky I didn't spot your post before your run
If you run in the morning, I recommend running fasted and eat afterwards - your choice as to meal timing. Your muscles won't wither away if you prefer to eat much later.
As a newbie faster, probably 2 meals afterwards would be best for minimising hunger, but experiment to see what suits your particular body.

btw, You should be fine if your run is up to 45 mins, but you might find you need to get used to fasting if you run more than 60 mins - your body may not be very efficient at accessing fat for fuel.

I recommend a double espresso shot, no sugar, 10 mins before the run, because that can help make your bodyfat more available for fuel.

On an NFD, fasted morning exercise is excellent too.

Did my longest ever plank today at 1min 20 secs. I'm determined to get to 2 mins. What's your pb?

Hi lovemyway

I've done 2 mins planks a couple of times - TBH I could have kept going. I'll try again as soon as I've shifted this lurgi.

Took me a while to get there, but, for me at least, once there it seems to stick - more than any other exercise I do!

Maybe press ups and kettle bell exercises help keep plank muscles in trim?

BC?

2 mins is great- I've done it once only... On hols we did this challenge at the end of the yoga class wand one "older" lady did 7 mins!

Thanks BC for the tips about coffee and fasted runs. I might just do that, I don't mind running on empty.

B&W Any resistance training of the main upper or lower muscle groups is likely to strengthen core, e.g. ATG, rows, deadlifts, bench press etc

Pressups really work the core - a strong core is essential to so Big Girls.
After my 500, I stopped because my abs were sore, my shoulders not as much.
Did you feel your abs after your 510, B&W ?
btw, I stop immediately if I think there is a risk of overstraining muscles or joimts. As it haooens, I hardly had any muscle aches the next day. You too ?

Remember NO training until you are fully recovered from your lurgy - and then build up slowly again < stern finger wag to B&W >

Did you feel your abs after your 510, B&W ?

I had no ill-effects at all - but don't forget I did them in sets of 10 at 3 min intervals. Took me over 2 and a half hours.

When I get back to fully exercising again - and I will take it very gently, believe me! - I'll see if I can't do the 500 in half the time. Honestly, the improvement in my fitness up to now is telling me that anything is possible, provided I work at it, and I don't do anything stupid!

Much better today - I was up and in town (with my wife driving) to do some essential shopping this afternoon. I expect to be back to normal when I'm due back at work on Tuesday.

Probably do 1000 some press ups on Monday if I feel up to it.

btw, I stop immediately if I think there is a risk of overstraining muscles or joints.

I'm with you there - I've learned my lesson. I curtailed my final set of kb exercises last time out when I had a twinge in my shoulder.

7 mins plank, eh, tostaky - gotta watch out for those 'older' ladies!

Just done 2 min plank!!! Abs were shaking by 1 min 45 but held on. i wan to be that 7 min 'older lady' I think I'm in the zone now.