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

Your training is coming to a peak at the right time, B&W You are superbly fit & strong.

Great report of a wonderful Moonwalk, MrD - excellent suggestion by B&W
And you've progressed to the obvious next step of running.
I recommend 6x6 sprints (6 intervals of 6 seconds sprint & 6 secs jog) to improve fitness & speed.
Also when you jog or run, recover with walking intervals of 1 min normal walk & 1 min brisk walk

FD Training today:
Lie-in, then brunch = big protein shake incl pnut butter & almond milk
Cycled to the gym
I started with 6x6 sprints outside, then did 90 mins lifting, all weights & muscle groups up to 310 lb. My cooldown was a 40 min walk.
Cycled back home to chicken, lots of fajita beans, spinach, tomato & carrots. Yum.

Thanks for the running tips BCF

I have another question now....

Inner / deep core... after 2 c-sections, a history of back issues, SPD etc mine is, well basically shot! Outer core is ok - can reel off situps for a while, but for eg - 10 seconds of plank has my whole body shaking. Any tips for how I can improve it? I really want to get my posture and core back to what it was pre kids, or at least a lot closer! I always carried weight well as even 2/3 stone overweight I had a flat tum. Any exercises or advice would be greatly appreciated there!

Personally I'd love to give pilates a go but there is just nothing on at a regular time I can get to!

MrD The only way to improve is to practice loading this muscle group - providing of course you are just experiencing weak muscles, not joint or spinal issues.

So, I suggest working abs 3 days per week, non-consective, maybe alternating days with the lifting:

Abs

• Plank - start at 3 x 8 secs and build up gradually to 10, 12, 15...
• 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 later - lower both legs at the same time

Lower Back Lifts (also works upper body)

• Pressups . Freeze your core so you are in a straight line from heels to shoulders, as picture . If you can't do full ones, then do inclined on a wall or bench. NOT knees on floor. . Also check Op video to try Hand Release Pressups
• BentOver Roww* With barbell or dumbbells. Keep your back straight
• StraightLeg DeadLiftt* Push your bum back and do NOT lower the barbell below your knees (he goes much lower but he's an expert)

Just been for another little 1 mile run.... and taken ANOTHER 40s off my PB!

Am literally over the moon at that. Running for longer at a time now, and the pace feels like 'proper' running when I am... 2 lots of 2:30 runs today, plus 3 1:30 I think - something like that anyway.... next run I'll try and aim for 1 3 min, plus all others 2 mins +

Before its suggested, I don't get on with C25K particularly the rate of progression doesn't work for me so I just do it my own way rogue

Thanks for the core tips, will work on them!

Oh and that was a fasted run - 17hrs since any calories

Go MrD!

It's so motivating when every time you exercise you notice an improvement, isn't it?

I've had a couple of indulgences over the past week or two - I've been munching on a packet of digestives (light) which are both vegan and don't contain any palm oil. And as my weakness one of my weaknesses is choc digestives, I have them spread with melted dark chocolate. All well and good, I'm maintaining and all that - and I still have a bit of room on my belt.

However, it's just struck me that my press up challenge would be that little bit easier if I was to shave off a couple of pounds beforehand. So, I've put myself in strict purdah. No chocolate/biscuits/cake, etc, for me until after the 1st July (except for my walking weekend, which may involve some a lot of port).

I'm sure I'll find it a lot easier thanks to the 2:5 I've been practicing with sugar (and alcohol, and evening snacks!).

Just tested my plank... did 3 x 10 seconds in full plank (on hands not elbows)... the last one was a real struggle so the perfect starting point - I think?

Should I do that daily for a few days and then increase to 12?

B&W - There can't be anything left of your to lose! Can't wait to hear your results though after the big challenge so you go for it!

Brilliant progress with the running, MrD That's the great thing about returning to training: you get the rapid gains of a beginner, boosted by muscle memory from your old fitness training.

plank: You need to do the forearm ones, because they really work the abs, whereas plank on the hands is more for upper body.
You could do both, but do the forearm plank first, while you are fresh.

B&W If you want to trim a couple of lb, then I recommend keepng the high-nutrient food and cutting out just the junky treats:
choc, biscuits, cake, alcohol
Also replace the dried fruit, preferably by protein and keep fruit to within 2 portions daily total. So lowering GI of your intake and cutting out any time your liver has to spend processing alcohol

Hi folks, I just thought I'd pop back in here and say hello - some of you may remember me from way back when. The bad news is that I'm a stone heavier than I was at Christmas, the good news is that's because I'm 25 weeks pregnant! 😀
I've been keeping it under wraps in this user name as not everyone in real life knew until fairly recently but I've just been outed on FB so I thought I'd share my good news here.
I'm still exercising once a week with a ante-natal specialist and doing a fair bit of walking, going to start swimming soon. The diet has totally gone to pot (obviously no fasting) but the midwife doesn't seem concerned by my size and I managed an 800m run and 4.2 on the bleep test last week so I think I'm still reasonably fit.
I hope you are all still well and that 5:2 and IF are still working for folks 😀

Wow, Boleh! Congratulations! Nice to see you posting again.

Don't worry about the extra weight - you have all the tools necessary for losing that when you've had the babe. And in the meantime, all you have to do is lay off the crap! (Easier said than done, I know!)

I'm still IFing - over 4 years, now.

See you over on the main thread?

Not sure about alcohol, BC, since I only have 6-8 units per week, but I've cut out all the sugar, now - won't even have any at the weekends. Might even crack the next hole in my belt if I continue in this virtuous fashion!

Congrats, Boleh lovely to hear your news. The 5:2 stork is a busy little sod
You sound very fit & organised, brilliant.

Obviously no fasting or dieting, but I recommend drinking plenty of water and keeping sugary carby junk under control - the latter helps avoid insulin spikes and reduce mood swings.
Maybe we'll see you back in another 6 months or so

You are certainly far below any alcohol limit, B&W
My recommendation was only because you are trying to lose weight to maximise performance before a tough athletic event. So, cut down only on the empty calories, not on those that are building your strength & endurance

Yes, I get that, BC. Thanks.

However, I do take issue with the description of my home made stout as 'empty calories'!

This was in this morning's Mirror.

Says many of the things you've been saying BC - including more weights, less cardio.

Finally got my act together.

Here's my JustGiving page. Need to get a pic of me in action with perfect form. Trouble is I don't have any gym kit, and it wouldn't look right if I'm dressed in a suit!

5 weeks to go! Just realised it doesn't mention that on the JG page!

Shirts, T-shirt & trainers ? Presumably that's what you normally wear to train ?

Wow, BC!

To say I'm bowled over is an understatement! Thank you so much for your donation. What a great start!

Well, I generally train in whatever I'm wearing - fleece, polo shirt and cargo pants!

But I do have shorts and a T-shirt - reminder to oneself, need to get one printed for the big day.

And many thanks to you, MrD, for your contribution - it is much appreciated!

Made further progress tonight in that I did 440 p/ups in under 20 minutes in sets of 22. I'm certain I could have carried on for another 40 minutes doing sets of 20.

Ready, steady, go!

That image should bring in the punters to your JustGiving, B&W
Good straight-line body position, just right for someone aiming for 1,000+

Evening all

Look at that pushup posture b&w!

Up to 3 x 12 seconds on my plank now... the third one was HARD, I guess thats where the improvement happens though! What would you guys say is a healthy length of time to be able to hold plank for? To be satisfied that my core is strong once more I mean (yes I know I'm jumping the gun massively!)

New sports bra and running top purchased this weekend, as my previous ones were way too big - result. Looking forward to testing on a run maybe tomorrow evening.

Well done on the plank, MrD A good gym standard is 1 x 45 sec plank and (another day) 2 x 30 sec
Be patient and you'll get there.
Good bra & top NSV - shows you are losing upper body fat. So, that's good for your heart, as is the exercise.

In a week or so, push yourself to 3 x 15 sec. The planks should always feel hard the last couple of secs, especially #3

Important: keep straight back - good form is more important than length of time.
If you stick your bum in the air, you aren't doing any good, so lower the time if need be until your form is good, as pic 1
For really advanced, I do pic 2 too:

Hi I have been reading through this thread, I am very impressed by what people have achieved and am feeling really motivated. I am not fully up to date yet so will continue reading.
Bigchoc early on in this thread, about last may, you mentioned a workout for rebuilding the core after pregnancy. I would be interested in this if you still have it please? I had my 3rd baby 9 weeks ago (also have a 5yr old and 2.5yr old) and my core muscles have been destroyed.
I have never been very fit so I want to gently rebuild my core. I don't want to injure myself or get discouraged from trying to do too much too soon.
I am also trying to build up my general fitness by walking regularly. I will then review and add more exercise as my fitness improves.
Does this sound like a good plan?
I am not doing 5:2 at the moment, I am thinking about it but don't feel ready yet.
I have never been a regular exerciser but i really want to become one so any advice would be appreciated