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

BCF and other exercise gurus, what is the deal with body pump? I'm booked on a class on Thirsday, haven't been since before the twins (they are 2.5). I used to love it and lift quite heavy weights. Obviously I am weak now and I worry a lot about my joints and my back and my tummy (what a crock, if I was a horse I'd be off to the glue factory!!). Was thinking of starting with some light weights. Will tell the instructor about my tummy too as I can't do sit ups. Am now wondering if it's worth the £6.50.....

Bloody hell bread!!!! I'm not worthy to post on the same thread as you!!

With all due respect, Persis, that's rubbish!

Go back a couple of years and I was exactly in the same place as you are now.

It's all BC's fault. She showed my how to get started and has been a brilliant source of encouragement all the way through.

Basically, if you can do 5 press ups one day, you can do 6 the next - and then you just keep going!

did 6 this morning......snapping at your heels!!!

Persis I had a similar issue with an exercise class, felt a right old crock explaining about dodgy wrists and knees, and the guy running it was lovely. He said things like 'anyone with knee issues should sit this one out' so I didn't feel singled out and I could just do the exercises that were OK for me. And he helped me adapt some of the ones that required wrists that bend fully, which mine don't any more.

Hopefully your instructor will be helpful and if not, maybe it would be worth trying another class. My local council leisure centre has two HIIT every day, plus body pump and a load of other stuff. And there is of course tons more on offer at the private gyms (but no way am I paying that much membership fee!).

Persis Pump sounds great.
Just arm up properly (dyanmically not static) and if pissible have 10 mins cooldown walk on the treadmill afterwards.
Build up gradually, lighter weights, not too deep for squats & lunges. Your joint function should improve after a few classes.
Your strength, the weights you can lift, may improve quite quickly, especially if you used to lift heavy.

Pressups:
The trick is to use your abs to keep your whole body rigid, in a straight line from shoulders to heels. So, the movement is just around your shoulders & elbow joints.
Do some sets too of hand release pressups and inclined pressups, to build up strength.
As B&W says: now you can do a few Big Girls, you'll soon be rattling off the sets.
I'm female, I'll be 60 this summer and I did 800 the Sunday before last. So it's not just the blokes.
We can do this ! < fist bumps >

Bloody hell, iPad strikes again !
warm up and don't piss on the treadmill or you can't return for the next pump class

Thanks BCF . I'll try not to piss on the treadmill, but thanks for the reminder . And, more seriously, the fist bump and encouragement.

I'm going to try to get there a bit early on Thursday to chat to the instructor, and I'll keep the weights low. It's in a proper mirrored studio so at least i will be able to watch myself, and hopefully the instructor will keep an eye on me.

train this is the council gym, the local private gym charges something like £500 as a joining fee . They do metafit which I think is a HIIT thing. I've been wondering about doing some HIIT at home too - a friend was telling me about doing some YouTube videos and she always looks amazing.

Couple of LOL's there, guys - the glue factory for one, and having a piss up in a gym was another!

About HIIT - I have access to a small indoor pool, and my HIIT is 6 sets of running on the spot for 30 seconds with 10 seconds recovery - takes me less than 5 minutes. I do it in the pool because my knees are shot - well, not shot, but I can't do any running without them playing up. Doing it in water I find it's OK.

But I reckon there's nothing to stop someone without that problem doing their HIIT by running on the spot in the kitchen.

I can regularly do 280 individual steps in the 30 seconds, now - it wasn't so long ago that I was struggling to do 160. (I only count double steps - and I can only count in 20s, or I lose my way.) I get the burn in my thighs, starting at about 20 seconds into the second set. By the end of the 6th set, they're killing me!

On alternate days I run full tilt round the pool for 10 minutes. 65 circuits is my PB.

That's worth knowing, I might give that a shot! Of course, in my head you are now a billionaire living in a mansion with an infinity pool looking out onto the sea!!

Should I have a coffee before body pump?

Persis For next time:
A double espresso (black, no sugar) 10 mins before training helps mobilise bodyfat for burning, especially if training fasted or with a fairly empty tum.

HIIT at home:
. Rope skipping is super effective, which is why boxers use it so much. You may be knackered after 1 minute the 1st time, but you can build up to say 20 mins with a few recovery breaks.
. Do a few minutes Fat Blast on a few days per week. 4 minute Tabata is a good example. Suitable exercises for Fat Blasts / Tabata are in the OP.

Ha! I thought you'd say that about the coffee so i did!!

Also....before the class I was a bit early so I popped into the gym and did a brisk warmup walk on the treadmill.....then ran flat out for 4 minutes. Is that right? I thought that would count as a fat blast but maybe I read it wrong?

The class was good - I took it pretty easy and there was no abs which is good! Nice stretch at the end then I walked briskly to the car will do a proper walk next time but was too mellow after the nice stretch!

Have a nice Easter weekend everyone!

Yup, that's an excellent 4-min Fat Blast, which really added value to your training session.
Another tip:
After pump or lifting, have 10-15 min brisk walk on the treadmill, at 1-2 degree incline. Stay within 3-4 mph, no faster.
2 reasons:

• To ensure that all the fat mobilised by strength training is actually burned, rather than a bit of it being stored again somewhere
• To help your cardiovascular system wind down properly

Would the 20 minute brisk walk home from the HIIT class count? I walk fairly briskly (with the occasional stop to buy strawberries ).

That walk should be directly after training, i.e. doesn't work the same 15-20 mins later, after shower etc
Best to have 10-15 mins walk on treadmill - or of course walk for that time outside the gym - directly after training, then change & shower.

I walk home and then shower, so that should work. Thanks!

How does 239 press ups in 4 mins sound? Well, that was my tally for tonight!

No, I didn't do them straight off - don't be silly!

I did them in four sets of one minute each, 5 mins apart:
50, 60, 64 (1st PB) and 65 (2nd PB). I had time to do a 66th on my last set, but just couldn’t lift myself up.

I’ve often observed that the second set is almost always easier than the first - but this is the first time I’ve shown that I can improve set by set.

My DS arrives on Monday, so it won’t be long before I put you all out of your misery!

Amazing!!!

eeek - exciting!!!

Did my 14 mile training walk today - felt strong the whole way, and actually I could have done another mile or two I think, ace timing to be feeling positive, as its getting a bit close now!! (about 6 weeks away?)

Hey well done bread that is awesome! As part of my maintenance I've rediscovered running. Just 30 mins but was pleased I'm still able to cover about 3 miles as I haven't done much aerobic work apart from lots of walking over the last few years. I suppose that has kept my heart and lungs quite fit. Surprised that I'm looking forward to the runs and did 3 a week for the last fortnight. I'm still planking but not daily and keep my dumbbells in the utility room as i find I can fit a few in when I'm cooking!! Keep moving people!

That's great, lovemyway
Exercise has been shown to be an important factor in longterm maintenance

You are getting very fit and you are going to absolutely nail that Moonwalk, MrD
What is the distance then ?

love - glad your enjoying your runs, I'm itching to get back out there but need to be sensible until my moonwalk is done - after that, I'm definitely going to try and get back into it!!

BC - the moonwalk is 26.2 miles - marathon distance! I'm over that halfway hump now, but only a few more walks to go... next one will be 17 I think, followed by a 20, then an 8 before the big day - which will be followed by a massive rest!

Some impressive commitments on here - well done everyone!

My press ups on Monday:

254 in 18 mins - sets lasting one minute with about 4-5 minute recovery

61, 60, 64 and 69, a PB!

An hour later, noticing that the mat was still on the floor, I did another 60 - so I'd slipped back a bit.

My son is now arriving Friday, so I'm hoping the contest will be on then. I'm thinking I'll have to do a few sets before I issue the challenge, just to get my muscles working properly.

Hi everyone,

This looks like a really interesting thread - very impressed with your knowledge and helpful advice BigChoc!

I am Inspector, female, 35. I have always been a keen exerciser, but tend to stick to what I enjoy which is high intensity cardio/weight classes (Barry's Bootcamp, mainly) and tennis. I have been trying to get into running but I can never seem to get much enjoyment from it like other people do :( I did a Park Run a few months ago and managed 23 minutes which I was pleased with - seems to fit with my preference for short, fast bursts.

I actually qualified as a PT a couple of years back but haven't worked much in that area as I had to go back to my day job full time after splitting with my ex. Now that I am more settled in a new area I am thinking about picking it up again, but will keep it as a hobby rather than try and make a career out of it.

I have started the 5:2 again after beginning to feel uncomfortable in my clothes and having had success with the plan last summer. I am lucky that my weight never fluctuates very much - I've been within 2kg of 62kg my entire adult life, but a few pounds up or down has a big impact on how I feel. I've not been exercising much lately for a few reasons, and definitely drinking too much alcohol , so as the summer approaches I want to get back on track.

I'm going to be exercising on fast days which means I eat my entire 500 calories at night - usually around 9:30/10pm. I don't think I did very well at keeping within normal calories on non-fast days last time around which is probably why I didn't lose more than about 3kg over the 10 weeks. I thought i had read you could exceed allowances and I probably did that far too much to make the plan effective. I am starting off with a much more disciplined approach this time but we will see how long it lasts!

Regarding all these push up challenges (which I am completely in awe of!) can I ask if you are all getting chest to almost touch the ground on each rep? I really struggle with getting down low enough and can't do it unless I have my knees on the floor, and even then it's pretty tough. If I was to only lower myself halfway down I could do a fair few, but this isn't correct is it? Any advice welcome!

Anyway, I look forward to learning lots from you all and joining you in a rewarding journey :)

Hi Inspector - welcome to the thread!

If you look at the Press Ups section of the OP, there's a link to hand release press ups. This is where you initially lie on the ground, and push yourself up. So you start from the ground up, as its were. That's how I started - I was in exactly the same position as you until BC shared that info with me.

Once you get that sorted, you'll be away!