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

Thanks BCF - look forward to starting the routine you suggested. Hopefully I'll start tonight!

I'm overweight Bigchoc I need to shift 3 stone to reach my ideal or 1 stone to be within the healthy range.

Geordie Did you get down to ideal weight with ADF and then regained when you stopped, or did you get stuck at this weight ?

With the amount you have to lose, you should be able to reasonably easily lose the classic 1lb weekly on 5:2 - which is a comfy rate and won't interfere with exercise goals.
On ADF, it should be 1kg weekly, but then you accept possible limitations on building strength.

If you are losing at the expected rate, then just relax; you are doing fine and you'll get there.
If not, do you have thyroid or meopause issues, PCOS, or are you on meds ?
Without that kind of reason, you need to mfp your NFDs for a week, to get a reality check:

On ADF you might be eating / drinking 50% above TDEE for slow loss and 75% above for sts.
That amount is quite unhealthy as a regular WOL.

Substituting extra FDs because you can't eat to maintenance is not a good longterm WOL - remember that your TDEE will be lower at goal and will reduce gradually over the years too.

So, mfp and see what's happening - why not join us on Main Thread #63 for inspiration & support

You are the pressup champ, B&W Go for it !

Hello!! Hoping to join you for support and advice.

I did 5:2 last year and lost about 11lbs over 4 months. I then went back to old habits and put about a stone back on.

Last week I started up again and did 2 fast days and lost 4lb. I know I need to be in this for the long haul but I do sometimes find it hard to find good days to fast.

For example, this week I've been away with work the last couple of days, food provided. I therefore decided on a fast day tomorrow. AF has just arrived though and I'm nots ire Ivan do a fast on CD1. I'm sure it is doable but I'll probably end up hugely irritable!

Hi, ses Most folk manage to fast during totm, usually without strangling anyone
However, this is just the 5:2 / IF "exercise" thread, so you'll get better support & more replies on the Main IF /5:2 Thread #63

Thank you!!!

Can I join please?

I'm mid 20s have a 3YO and need to lose around 2 stone, I'm quite unfit at the moment but the last few weeks I've been trying to do a lot more walking and going out for long walks which will hopefully lead to running. I have the chance next week to go to a couple of exercise classes which I use to to go before I had my DD so really hoping I can get back into that.

Welcome to the thread, OneLongDay - you're in the right place if you want to up your exercise.

This thread - and BigChoc - is the reason I've just been able to complete 1000 press ups in 50 minutes in preparation for my fund-raising challenge coming up shortly. [WooHoo!]

I did the first 900 in sets of 20 every minute. But the last few press ups of each set were becoming harder, so I did the last hundred in sets of 17. I could have carried on for the whole hour, but I didn't want to push it. By July 1st, I'll be doing 1200, no bother.

Posted too soon - meant to say my heart rate at the end of that was 88 BPM!

Welcome, LongDay
2 stone isn't that much, so your joints should be fine, so long as you build up fitness gradually.
Walking is an excellent start.

What might also help is "walking intervals":

• On your walks, add say 10 mins of 5 intervals = alternating 1 min brisk pace and 1 min normal pace
• Build up so that you are doing intervals for most of the walk, except for a few mins warmup at the start and cooldown to finish.
• Ease gradually into 8 x jogging / walking intervals
• And into 8 x running / jogging intervals as part of a longer jogging session, 2-3 days per week
• Then you could try c25k or build up to 20 minutes jogging plus 8 sprint / jog intervals

Those classes sound a good start too; many people enjoy exercising with others and having an instructor helps technique
If it's a gym, check the timetable to see if there is anything else you fancy as well: yoga, Pilates, Zumba, TaBo, abs, pump ...
Variety keeps you interested and works different muscles.

Exercise is excellent for health and tightening up flabby areas. It can also help boost weight loss.

However, 80-90 % of weight loss for most exercisers comes from changes to what they eat & drink.
So, also join us on the 5:2 Main Thread #63 - it's a very active thread, many posters every day
We've advice & friendly support there for all kinds of Intermittent Fasting: 5:2, ADF, 16:8 etc

Woe, that's a brilliant time, B&W and the low bpm indicates you are not over-straining.

Thanks for the welcome

And thank you bigchoc for the advice that's really helpful and I'll pop along and join the main thread too if that's okay

Hello all

Feeling brave today and thought I'd post to get some exercise advice... so a little about me first

I'm 42, work full time with a fairly long commute and have 1 DS. Been doing 5:2 (waves at BCF) since mid feb and so far lost 24lbs, I am currently BMI 29.1 and have about another 24lb to lose

I have always hated structured exercise (gym etc) but love walking, I have arthritis in my knee and find a lot of exercise aggravates it (I did start couch to 5k but it would flare up) so at a loss really as to what to do. I have had a look at the Mosley stuff on fast exercises and wondered if there is a good video that anyone would recommend for me to do at home?

I really don't have much free time honestly and can't get up any earlier to fit exercise in before work as I already have to get up at 5.30am so I really need something to do in the evening / weekend that doesn't take up too much time not asking for much I know!

Any advice

Welcome, need < waves madly > great to see you here

HIIT and strength routines can significantly improve fitness, shape, metabolism & fat-burning capability.
They also burn fat during the "afterburn"

You already do enough for your legs, so I wouldn't add more there, with your dodgy knees.
I recommend adding 2 types of exercise, that should fit into your evenings at home:

1. Mosely's Fat Blasts Literally 5 mins on 3-5 evenings per week.

Warm up for a minute, then choose any low impact exercise, e.g.
Pressups, burpees, punching the air rapidly, tricep dips on a step, lifting light weights (small plastic bottles of water), situps, plank ... or any combination of these you like, or different ones on different days.

Then choose your TYPE of Fat Blast. Main ones:
EITHER "Tabata"
= 8 x intervals of 20 secs @ 100% effort + 10 secs rest ( FreeTimerApp )

OR 4-minute Blast:
= 4 mins without break, i.e. all in one go, but only 80-90% maximum intensity

You could optionally do 4-min blast or Tabata on different days.

2. Strength / toning, abs Start with say 15 - 20 mins x 2 days per week, choosing from these 4 main types:

Chest, shoulders, triceps:
. Pressups,
. Tricep dips on a step - with nearly straight legs if poss
. If you can invest in a kettlebell, some great exercises I can suggest for that.

Glutes / bum:
. 2-min video in the OP, especially for women:
WorkYourBum

Core (abs, lower back):
. Situps with hands forward
. Angled situp with elbow to opposite knee
. Plank
. Side plank with hip raises
. Leg raises (Lie flat on your back, with legs bent to 90 degrees. Lower your legs one at a time to 1" above the floor, straight leg if you can, then raise again)

Shred (or any video you fancy)
. Beginner Shred is free on YouTube. See how you find it.
. Substitute any jumping by knee to elbow, just standing
. Substitute deep squats or lunges by shallow squats

btw, I see the "work your bum" video appeared at the end of my post

thanks BCF I will have a proper read at home later, google shred and give it a go i'll report back if i survive

Maybe make a start with the 5 min Fat Blasts, then add the strength / toning when you feel teady

Hi all,

Looking for a bit of advice. I am currently running about three times a week and have avoided doing this on fast days. However that isn't that convient. Do people run on FD? Would be looking at running between 5-7k probably. I would probably eat before I ran in the evening. Currently 5'4" and 9st13 if that helps, aiming for about 9'7

Thanks!

Bestbeas Since your run wouldn't be over an hour, you should be fine on an FD. We all have many thousands of bodyfat calories as fuel stores.
Most exercisers who have got used to fasting can exercise fasted, which boosts fat-burning.
Aim to run on a fairly empty tum, both to maximise fat-burning and to avoid feeling weighted down.

Tip: A double espresso (black, no sugar) 10 mins before exercise helps makes bodyfat more available as fuel

Possible plans:

1. Evening run - Save all 500 cals until after your run.
   My FD today, I went to the gym in the afternoon and did an hour heavy lifting (up to 310 lb) then an hour walk outside, finally my 500-cal supper at 6:30 pm

2. Evening run - Split cals between a 350 cal lunch and a 150 cal light supper (with protein, NOT just fruit) then run.

3. Morning run - Just double espresso for breakfast, then run fasted.
   Divide FD meals between lunch & supper.
   On an NFD too, fasted morning training boosts fat-burning and metabolism that day.

Wow BigChoc you really do give great help!

I done around a 2 mile walk today with the dogs which isn't that much but I'm happy and then some light exercises at home.

I've done attempted the shread before so going to try that again now you've reminded me of it

MrD Congratulations on your moonwalk - a wonderful achievement!

Why not cut and paste your story on here, to inspire posters! I enjoyed reading about it on the main thread, but I think it belongs over here, too!

I've just done 500 press ups in 21 minutes - first three hundred in sets of 25 every minute, then going down to 20 every minute. I did enough to know I can keep going with 20/minute up to an hour altogether - probably longer.

The date has been set for 1st July, and I'm in the process of raising a JustGiving page - I'll post a link when I've done that.

Good point, b&w.... here it is:

So first... my little stroll! What would have been easy in my local area during the day... turned into the hardest thing physically and mentally that I've ever done!

Firstly you're standing around for a few hours before you start so not resting and getting achy joints a little, but then we began (more than an hour after I normally go to bed!)

The route tried to use parks etc as much as possible which were reasonably kind on the feet, but most of the paths were cobblestones / just bad paving... so by the time we were halfway the feet were SORE. And then of course the pain started to refer up to joints... so at around 4.30 am we are beyond tired and everything hurts... and we're only half way! This is where the training really kicked in. An energy gel shot woke me up, and my body was just carrying on as it knew what to do - every step hurt, but the pace didn't slow, it wasn't injured just exhausted. And of course I knew the only way to rest was to get to the blinking end! So - I kept going. By the time we hit around 19-20 miles I was so tired I could have cried. I was daydreaming and imagining seeing the kids when I got in the car, and that set me off blush... but my wonderful mate was amazing. She knew I was fine and just exhausted so started blasting the proclaimers 500 miles out of her phone and we cracked up for the next 5 mins! Singing along loudly and then ranting that it felt like we'd walked that far grin, that boost got us through a few more miles, and then we got to count down the last few miles! Those last couple of miles were a feat of endurance, almost everyone around us was as exhausted and sore as we were, stepping up and down kerbs was a sea of 'ow ow ow' sounds, and the last half mile UP HILL back to moonwalk city - OMG! The volunteers were amazing, and the public handing out haribo! Then of course, we were there!

We got given our medals (ace ones they are) and cried (me) and hugged each other! We had originally planned a mcdonalds breakfast but neither of us could face the 10 min walk! So instead we got out bags, and headed off to our pickups... my kids gave me the biggest hugs and I cried some more grin. Had a doze in the car, got home and the kids were amazing. DD made lunch for her and DS. My stomach was shutdown and I couldn't face eating a meal, so she made me a cup of tea and brought me a flapjack, then they watched a little telly whilst I slept for an hour.

In the evening my stomach woke up and reminded me I was STARVING so we had dominos! Didn't overdo it - but definitely earned and I think I was within TDEE this time wink

Last night I went to bed at 8.30 pm after a bath to soak my legs!

Fantastic news on the pressup challenge - you're going to trounce every possibility aren't you!

I've been for a run today - a RUN! First time in nearly a year. I should point out at this point, that I enjoy running but it has always been my nemesis! A combination of excess weight, asthma, tight hamstrings and a history of bulging discs has not made for a happy or fast runner by a long shot in the past.

Since the start of the year I've been itching to get out again, but held off until the moonwalk was done as didn't want to injure myself. Today I did it, I went out- just for a mile. I walked probably half of that but I got back out there and did it - and took a 1:15 off my mile pb on my garmin! It is now 13 mins - and with half of it walking, I'm excited to see how much faster it will get. The previous was 'running' all of it - albeit 4 stone heavier!

Feeling good and looking forward to getting out again now - with my music (fogotten today) which always helps me keep going!