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

Hey, Shredders: MN Webchat with Jillian Michaels, Monday 14 March, 9-10pm.
Post your questions in advance there.
Excellent that MNHQ organised a time when most folk won't be working

I used to love the Shred, now I do something similar but minus the jumping jacks etc.

I'm getting the cast off my ankle on monday, really looking forward to it, and I'm quite pleased I've managed to do it least some exercise in the last couple of weeks, upper body and my good leg are definitely stronger. I also got inventive on the mat with some leg work so even the injured one got a look in. Not sure how much walking I'll be able to do at first, but I'm really looking forward to a swim.

Swimming sounds great, Sputnik Also gently building up walks & lifting, but not the dynamic crossfit type.
I recommend you leave jumping & skipping for later.
I expect it'll be such a relief to have a good scratch

Remember to weigh yourself the morning after the cast is removed, to obtain your new baseline.

I tried a HIIT class and was so sore afterwards I could barely walk downstairs! I didn't go the following week as I was still achey (just knees, rest of me had recovered by that point) and I really don't want to damage my knees as that would stop me running. So I maybe need to re-think - or at least not push myself so hard if I go to that class again.

I have finally got to a full 5k run though, so I'm pleased with that (though I'm still very slow, only just under 7min/km).

Bounced Ideally, your legs need to rest on the days in between running.

I recommend on the non-running days that you work your abs and upper body instead
Bodyweight: pressups, tricep dips on a step.
Barbell / dumbbells: rowing, bench press, standing press, side rises, fromt raises
Abs: plank, situp with hands forward, side plank with hip raises.

I had a pb today: 800 pressups after spin, all fasted
The last time I had a pressup marathon was at Christmas, when I did 500, so a good improvement.
I took longer rests, which may be why my abs weren't sore at all this time.

It was one of the occasions I really needed a protein shake eight afterwards - I suddenly felt v hungry and didn't want to wait an hour for showering and cycling home.
That shake kept ne going until I could warm up mince, beans and mixed veg at home. So, plenty of protein & veg

How many pressups are you up to now, B&W ?

Morning all

My 12 mile training walk this weekend went well, I was 2 mins faster overall than last time. Also felt strong finishing (last mile was a decent pace still) and didn't feel that same level of exhaustion once finished. In fact I carried on to have a normal ish day. Definitely had a bit of DOMS yesterday, but as long as I kept pottering I was fine.

I'd also received my moonwalk welcome pack so was using the power walking tips from that (arms at right angles and power with them, leaning back a little and using bum over thighs / calves on hills) I felt ridiculous at times but it definitely helped my body work better and recover too, and I can tell I've worked my arms - shoulders ached a bit yesterday!

BigChoc - almost double your last mammoth pressup run, amazing! Today I'm going to attempt a longer plank , and I might have a try at a full pressup, rather than the hand release ones... not sure it will work but I feel up to having a go!

Boucned, well done on the 5k run, been a while since I did that - once my moonwalk is out of the way, I'd like to get back running (without all that extra weight I did it with before!)

BigChoc Wow! And thanks for the advice. I'm afraid I don't know how to do any of the things you mentioned (except press-ups, which I just can't do as my wrists don't bend enough any more due to tendonitis), but I will have a look in YouTube. Would I need to buy some dumbbells or can I improvise with tins of beans or something?

I tried it!

I tried doing 30 seconds of high resistance/sprinting on the stationary bike interspersed with 60 seconds of rest, with a little warm up and cool down.

However, on the third interval it just felt like all the strength had gone in my legs and I physically couldn't keep pushing them - like trying to push something along with a noodle or something.

Is this normal to start with, and it gets (slightly) easier? I know it should be 100% effort which is never going to be easy, but at least will I be able to do it if I practice? Or was it something else, like doing it on an empty stomach?

Thank you so much for your help and advice.

By the way, I would also be very interested in finding out how to do the things you mentioned (like Bounce) BigChoc - I will be reading any explanation with great interest.

Thanks again :)

Well done, MrD

Bounced, Cecile: You can do any of these with barbells or dumbbells.
Start say with 2 sets of 8, build up to 3 sets of 10.
If you don't have dumbbells, you can use cans or bottles of water. You need enough weight so the last rep of each set is really tough.

Upper Body Lifts:
Some nice hunks to demonstrate how to:
Dumbbell Bench Press
Dumbbell Shoulder Press
Dumbbell Bent-Over Row
Dumbbell Front Raise
Dumbbell Side Raise
Lower Back / Straight Leg Deadlift
Deadlift
Also useful:
Dumbbell Fly Press
Dumbbell Pull Over

Lower Body Lifts: (if knees are ok)
Dumbbell Front Lunge
Dumbbell Rear Lunge
Dumbbell Squats
Dumbbell Step-Up (start with a step or stair, not a bench)

Hello!!! I am a shadow of my former self due to the 5:2 diet, but I think it's time to start exercising too. I'm 35, before DC I used to run 5k or do a fitness class maybe 4 or 5 times a week. I now have no core, no muscle, no time and no money. Am going back to work soon so money will improve but time will decrease!

Can you help please? I need something to do in the house for maybe 30 mins a day in the week, then maybe a run outside at the weekend (I have hurt my knees running while BFing before though so that might have to wait). I have a stomach muscle separation so am a bit wary of abs stuff but it is slowly coming together.

I also need much motivation - the kids don't sleep and my DH is away a lot so I am tired and miserable a lot. But I feel great for biting the bullet and losing the weight so I think this is another bullet to bite!

Looking forward to getting to know you all!

Welcome, Persis

To protect those dodgy knees and abs, I recommend you try the upper body exercises I just posted for Bounced, Cecile

Thanks! I did the class again and spoke to the instructor so I sat out (or did very few reps of) anything knee related and then I realised we were doing most of the arm / core exercises you recommended! So I think I've found a decent way forward.

Only issue is fitting in rest days in between (and my third run) because of work / childcare, but I'll try and find a way around that before the summer holidays (full-time childcare when not at work) as otherwise I'll lose all my progress.

For everyone, try to add a daily walk to your routine. It's good for your health and your metabolism.
Walking helps beginners build up fitness.
For those already exercising, walking is a relaxing cooldown afterwards, helps burn mobilised fat after resistance training, or just as active recovery on training rest days.

Morning all! Can I ask for a quick bit of advice? I want to go to the gym tonight but DH won't be home til 8 and it is a FD. What should I do, and how should I fit in my meals? I'm on 700 cal FD due to BFing

Thanks!!

Oh, and the weights bit of our gym is a bit intimidating.....the machines aren't too bad but the free weights are in a sweaty little room that just oozes testosterone.....

I suggest eating AFTER training; don't train on a full tum, you'll be fine fasted.

I suggest knocking back a double espresso (black, no sugar) 10 mins before you train, to help make body fat available for fuel.

Do not fear the weights room - if you want to lift and they have suitable weights for you, go for it. We all started off with little weights and built up to big'uns.

Alternatively, go to the main part of the gym and do
bodyweight exercises on the mat / step:
. pressups
. tricep dips on a step
. abs: situps, leg raises
. bum / glutes - see the 2 min video in the OP
. deep squats, lunges

Finish with at least 15 mins walk uphill on the treadmill, say 3.5 to 4 kph on 1-3 degrees incline.
This helps burn off the fat that the lifting has mobilised.

Double espresso at 8pm would be the death knell for any kind of sleep but I'll do it next time I do a morning workout!! Here's what I did....

Started with a run because I like running on the treadmill - usually would do 5k slowly but in the interests of time did 2k fast (for me!!) at 11.5kph. Then I wandered over to the weights room...:and wandered out . I tried using the weights machines but they were unsatisfactory as I didn't know what I was doing so I did 3x45 sec plank, 30s side plank each side and 3 mins of deep squats. Then walked at the max incline at 3.5kph for 15 mins.

The plank was too much for me and my tummy gap is hurting so I'm a bit cross with myself for that. I did it without too much bother but I think my form must have gone and there is no mirror which is stupid. Will have to dial back on that or I will undo all my good work. The rest felt good though. I was a bit worried about running fasted as apart from 2 spoonfuls of bolognaise sauce I hadn't eaten for 24h.....but it was ok. I think I could work up to longer runs because I like it so much!!!

Thanks for all the advice BCF. I also managed 5 full press ups.......you could prob do that in your sleep!!! Again, no mirror so not sure on form but I will get DH to watch me tomorrow and see what he thinks. I usually just do lots of girlie ones.

How many pressups are you up to now, B&W ?

Well I did mean to get back to you earlier - and my answer then would have been 500 or so.

But you're such an inspiration - and a challenge, BC - plus I needed to see how many I could do in an hour, that I just went for it tonight. And did 900, although it took nearly an hour all told!

I did them in sets of 15 - one set every minute. I could have gone on, but I only intended to do an hour. My goal is 17 every minute, which would bring me up to 1000 in the hour - so I'm very close to that.

So it's more practice with the weighted press ups over the next few weeks until I feel ready to start arranging some sponsorship.

BTW, in between sets I managed to make the dough for some hot cross buns, which are now sitting alongside me.

My wife and I have had half of one each. [very restrained]

Well done on the Big Girls (full pressups), Persis
Now drop the girlie ones completely and concentrate on building up the BGs - this will really tone up your upper body and increase strength

Plank is great, but maybe go for 2-3 shorter ones, to keep good form and reduce muscle ache

Wow, 900 B&W You are clearly on your way to target
Maybe aim for a summer event ?

How are you planning the competition with your son ? (he who makes the rules is half-way to winning the contest)
Tose and coin to see who goes first, I suppose. Then each do their max number or alternate sets of 20 until one of you gives up ?
The latter is better, I think, so you can keep an eye on each other's form and it would also be more bonding, as a joint effort.

toss a coin toss this iPad soon

Thanks, BC - you're full of good ideas.

But I'll maybe save the sets of 20 alternately for later on.

The way I'm planning it is that I'll get him to go first - he'll do his 50, or whatever, in a minute, then I'll do my thing. I'm up to 62, last time I tried - might even do more than that by next week.

Ah, the contest with your son is 1 minute.
Yes of course you each just do 1 min straight off !
I thought you were going for the max in 1hr with him as well

Yes, the 1000 in 1 hour is just for the fund-raising challenge I hope to issue later this year - but certainly 20 each alternately with my son would make for an interesting contest. There'd be around 30 seconds recovery between each set of 20, wouldn't there - and neither of us would want to give up.

I'm seeing him the week after Easter, so the contest(s) draw(s) nigh!

Tonight I was doing 17 weighted press ups every minute - 200 in 11 minutes 20 seconds. Previously, I've been doing 2 batches of 100 each, with 5 minutes in-between. Tonight I just went straight through.