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

Just checking into the new thread.

I did the JM No More Trouble Zones too this morning.I've been upping the weights on some of the exercises (deadlifts, biceps) though others I find much harder to progress (shoulders, triceps unsurprisingly). I think I may try to see if I can do just a few reps with heavier weights even if I can't do the whole set. I wish my DVD player had audio remote control so I could shout 'pause' and 'resume' so I could swap weights without either losing part of the set or having to rewind!

Granny - jeans and tape measures are really much better guides than a number on a scale. You must be quite slim now if you're wearing 30yo size 12/current size 8! I've given myself an arbitrary weight target of 55kg but I'd be quite happy with my current weight 56.9 (which puts my BMI at 23.7 so towards the upper end of 'healthy') if a bit higher percentage was muscle.

I wish I'd kept more of my old vintage clothes now. I kept quite a lot of my pre-DD jeans and suchlike for years, then gave up on ever getting in them again, had a big clearout ... and then not long after started the 5:2/shred combination. Oh well, there are worse problems to have than having to buy a few new clothes now and then.

Errol To build up strength, just do a few sets on your own, with JM switched off:
. At the heaviest weight you can lift, do 5 reps
. Rest 2-3 mins
. Try to do 5 sets in all, but whatever you can manage will do you good.

I was doing some of that during the Easter hols, alternating with tabatas. I might try again in the next few weeks esp on days when DD is at home in between GCSEs. So I'd better re-read the intro and figure out what to do, not forgetting core. I do quite like having the DVD to remind me of form though.

Errol yes, I have shrunk quite a bit since starting 5:2 - according to the scales after yesterday's FD, nearly 10kg has gone. Now been convinced by BigChoc I need to focus my efforts into ridding myself of some of the fat round my waist, of which there is plenty, and toning up some muscle.

She's right of course! Apart from the clear health benefits it feels good to have muscle, makes life easier and more fun.

Anyone who needs to tone up the Bum / Glutes, try the 2-minute video in that section of the OP. It really blasts female problem areas.

If anyone is interested I can post a routine "Rebuilding Core Exercises after pregnancy"

Well done on your SV, Granny Now work those muscles to look good naked, too.

Marking place

The JM things I'm doing at the moment have some similar things (though I'd not thought of adding ankle weights, ouch!) - one has a solid minute per side of 'round kick' (fire hydrant followed by kickout). You really feel it on the supporting side!

Runners Alert:
Tired and drained ? Performance tanking ?
If your sleep and nutrition seem ok, get your iron levels checked:
Women runners are especially vulnerable to iron deficiency, see RunCompete
In fact this US Study found in the general population that 9-11% of all girls & women of child-bearing age have iron deficiency, with or without anaemia.

Interesting article BigChoc and very true. Since my anaemia last year I take an iron supplement daily (not with a cup of tea!) and eat iron rich foods but my ferritin level is still under 18. Not anaemic but still pretty low.

Hello all,

Been mega lazy busy this week and haven't been tot he gym since saturday.

I plan to go tonight for another pilates class and a go in the gym / swimming.

I never really know what to do in the gym. So I use the bike / x trainer / running machine. I really want to sort my bingo wings out but the weight machines look terrifying and I hate asking for help / advice.

Also they do loads of classes at my gym. I also feel terrified of attending (apart from pilates) as I am just so unfit.

I am thinking if I do lots of cardio and pilates and swimming I should slowly raise my fitness level which will give me the confidence to do other things.

Thanks B&W for the vote of confidence . I read the thread you linked...the poster is indeed inspirational.

Hi everyone

Tried a few times to get on the last thread but my iPad decided it didn't like big threads and wouldn't load...excusesexcuses!!

I'm 35 (almost 36!!), mother of an almost teen and been 5:2ing for about 2 months but using MFP on and off for a couple of years. I've lost 10kg but still have at least another 20 to go (don't really have an end goal...just setting lots of small goals and reassessing when necessary). I'm going to a friend's wedding in two weeks so am hoping to tone up a little before then and ds and I are going on a big trip this summer and I definitely want to see a difference in weight/body shape by then !!

Two friends tricked encouraged me to join them in a swim challenge at the end of February and I can now comfortably swim a mile 2-4 times a week...only managed 4 lengths on my first day of the challenge .

Last night, I went to my first Pilates class. I didn't really understand half of what I was supposed to be doing but am keen to go next week and I feel a little achey today so I'm taking that as a good sign.

I've read half of the op (so much info!!) and am looking forward to looking at some of the links later, after my swim!!

I'm also looking forward to getting fit and learning lots about health and fitness.

Nice to see you, Hotsweet, Hiccup

That's very impressive progress with the swimming, Hiccup and the Pilates will be good cross-training to strengthen your core and other muscles.

HotSweet Pilates is a good start, but don't be embarassed about classes: most folk started at your level and gyms are there to help their customers. Beginners improve very quickly with a little help
You could try a Personal Trainer session, to suggest a personalised program and explain the machines. I have a few suggestions too:

. Bingo wings: do tricep dips on a step, see picture. Start with legs bent, as its easier. Start with say 3 sets of 5 dips

. Do deep squats and lunges, without any weights, as pictures. Again start at 3 sets of 5, all for squats, then for right leg, then for left.

. Ask the PT to show you how to do pressups, the best upper body exercise

. Sign up for a spin class, because you set the level of effort. You set the resistance to suit yourself and if you get tired, just pedal slowly at zero resistance for a break. The trainer will always helps a newbie with saddle & handle bars, if you get to the class early.

. Do a pump class, using the lowest weights. Again, the trainer will check technique of newbies

Both of you, do let us know how you progress at the gym.

Thanks, bigchoc. I was surprised how quickly I built up to being able to do a mile...given how awful I found it to begin with!! However, I haven't really progressed in the last month. I really need to book some 1:1 lessons if I'm going to improve but don't seem to get around to it. Maybe I'll do it after the summer holiday when the pressure is off a bit .

My tummy was aching during tonight's swim so I guess the Pilates did more good than I realised (assuming that aching is good!!).

Re the bingo wings exercise...does it matter how high/low the step is?

I think I'll try spin next...once I get to grips with Pilates!! Although, I would like to get my actual bike out of the shed and back into use.

Would that be enough of a mix?

Thanks BigChoc

Very useful info. I will get a personal trainer in to show me the ropes. I'll do a spin and pump class. Thanks for the motivation!

I am afraid I had a massive FAIL again yesterday though. Instead of sticking to my FD and gym - I went out with a friend for a burger and pint.

I am my own worst enemy. But my DC is with his dad and I got a sniff of freedom, and just wanted to have a natter.

Hiccup I think a good strong mix would be to add a few sets of tricep dips, deep squats and pressups each week. This would provide upper & lower bidy strength exercises to balance the cardio from swim & spin. Pilates would help strengthen your core.
I like spin, because I can concentrate 100% on the exercise, not on traffic, potholes / gratings, suicidal pedestrians etc

The smaller the vertical distance between shoulders and feet, the tougher the exercise. So, if your feet are on the floor, a bench would be easier to start with than a low step.
Also, knees bent to start with and as you get stronger, you can have straighter legs and a low step.

HotSweet Don't beat yourself up. It's too tough to have an FD on your one night of freedom. If you didn't do an FD today, you could be radical and have a Saturday FD - I often do Sat or Sun FDs to avoid weekend damage

Broke my PB at Parkrun Saturday. Also broke my pelvic floor. It doesn't like me running over a certain speed which my body wants to do these days. Back to the docs I think as I just don't seem to be able to improve it on my own. Anyway - new PB.

Congrats on the PB, Trenzalor but very sorry to hear about your pelvic floor problem.
So frustrating for you. Unfortunately, for women with that issue, it seems to occur above a certain exercise intensity, regardless of whether you are doing cardio, lifting or anything else.
I hope your GP can organise some effective treatment.

Any advice for how to get motivated to do exercise, please? Does 10 minutes a day really help? I guess it's better than nothing...

This has always been my problem; I was the kid who hated PE lessons and despite trying all sorts of things from tennis to yoga to running, have never found a type of exercise that I can stick to, mostly because I'm not good at any of it (i.e. did C25K a few years ago and was so slow that even when I was running 30 mins, was barely covering 3km). I can't do anything that requires going somewhere for it because I'm already busy with work and other things and don't drive. I thought I could get into running again but a woman was recently sexually assaulted at the local common which is the only green space near me so now I'm a bit scared of going there alone... I know they are all excuses but I've tried so many times in the past that I know that sort of reasons are what stops me.

I've been picking up my 6kg kettlebell twice a week for 5-10 minutes the past couple of weeks. I do like it but usually give up too quickly or just put it off until tomorrow too often. I might need to get a DVD to use at home, have heard good things about Jillian and Davina...

Stripy The HIIT Fat Blasts in the OP are too short to burn many cals. However, they have been scientifically proved to significantly help metabolism and fitness in just those few minutes, because they are so intense.
They are the best "bang for your exercise buck" for those who don't like or have the time for exercise - Mosely was one of those and he had great results.
You might find that the improved fitness automatically increases your motivation for longer sessions, which would burn more.

So, just invest 5-10 mins on up to 5 days per week and see how you feel after a couple of weeks.

You can do Fat Blasts at home, if you chose a suitable exercise

Stripey, do try the fat blasts but also try a short DVD - the 30 day shred is only a fiver(or I think the first level is on YouTube if you want to see what it's like). It has done me a heck of a lot of good (going on to other things). It's great if you don't like performing in public and also don't like wasting time travelling to a gym.

stripy, what helps keep me motivated with the kettlebell (and press ups, etc) is to record, each time I exercise, what I've done.

Exercising every other day there are almost always small improvements, and when you look back, you can see that real progress is being made.

I do all my exercise at home - apart from brisk walks. That way I can fit it into my routine much easier than if I had to go out.

stripytees can you get YouTube through your TV? Or even on the PC would do...look up FitnessBlender on YouTube. They have lots and lots of exercise videos of varying length and intensity. If I have no time to go to the gym I usually stick one on.
I've done fasting exercise twice this week and (apart from feeling a bit stiff) it's done me the power of good. Off for a spa day today, but doing a Salta exercise class first. Never been before but apparently it's a mix of salsa and tabata. It can't be that tricky dance-wise, my sis goes every week and she has two left feet!! However it will be hard - I know the teacher and she does not do easy