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

b&w A double espresso shot contains 80-120 mg caffeine. That seems to work most efficiently, which is why most exercisers choose it in preference to coffee.
Can you nip out and get a takeaway cup from a coffee shop if you don't make it at home ?

If not, coffee has widely varying caffeine content, depending on the type of beans and method of preparation.
A mug of brewed or drip coffee would give about the same caffeine as the espresso.
However, instant is much weaker, so I suggest 3-4 teasp. btw, I'm not sure if it has the same ability to mobilise fat for fuel. However, the caffeine should at least boost alertness.

Whatever you choose, take it black, no sugar, for the full effect.
I suggest finishing your meal at least 3 hrs before the event

Good luck ! And we want a report

Thanks, BC

I've just made up a small flask of double strength filter CafeDirect coffee to take with me. Never take sugar - gets in the way of the coffee!

No breakfast - I ate last night.

I'm as ready as I'll ever be - I'll be back home sometime after one and I'll report then.

Well, I did it! 1175 pushups in one hour - witnessed by YMCA staff and a Somerset County Gazette reporter!

I intended to do sets of 20 pushups every minute, on the minute, aiming for 1200 - but there was a bit of slippage somewhere, since I ran out of time.

I can't deny I found the last couple of press ups of each set were getting tougher as I neared my goal; but still, each set averaged out at around 16-17 seconds.

And I can't deny that I got my body lower at the beginning of the exercise than I managed towards the end!

But, all in all, I'm very happy!

If anyone wishes to help me celebrate my achievement, my Just Giving page is here.

Good luck!

Thanks, MrD!

Cross-posted a bit there!

Well done, B&W Brilliant achievement !  ! 1175 !

Now have a couple of nourishing meals today and drink LOTS of water.
Treat yourself to an early night and have a complete rest day tomorrow, both of these measures being to let your muscles rebuild and grow even stronger

Fantastic - Well done B&W!

Congratulations B&W that's amazing... You should feel very proud and have a well earned rest!

Well, I did it! 1175 pushups in one hour - witnessed by YMCA staff and a Somerset County Gazette reporter! Wow :o

congratulations! :)

b&w I am so impressed. Especially as I have only recently worked up to a grand total of FOUR whole pressups!

In other news, I am v pleased that my FD hiit/lifting has been going better and getting Heavier and more intense. I love doing it but have found that I feel very (sorry for TMI)..periodpainy and headachy afterward for the rest of the day? Why would this beSaunders amazing immediately post workout and then rubbsh about 2 hours later getting worse over the day. As it's been10 weeks I thought this would pass

Ps I should prob mention that I am still ebf and so haven't had my first cycle yet

Congratulations B&W that is amazing.

I have had a few weeks off exercise due to my son being in hospital for a few days and then being ill myself. I have started again this week, I am finding the walking a bit boring so I have just joined the gym so I can go swimming more often which I am really enjoying at the moment.

I went swimming today and will try my first fat blast tomorrow along with some strength exercises at home.

I am also thinking about starting karate with my daughter, it will be good for both of us and is something that we can do together.

Hope everyone else is doing ok :)

Well done with the pressups, gardengirl we all started with one pressup, then a few, then built up to sets.

re TMI stuff: Your post describes clear signs that your body isn't yet ready for such a vigorous exercise regime. It's very individual.You need to dial back and build up very gradually.

FDs: I suggest you just have a brisk walk for at least another month, so making the 2 FDs your rest days from training.
NFDs: keep total training time on any day within 1 hour.
Don't do HIIT on consecutive days, ditto with lifting don't work the same muscle groups on consecutive days, e.g. lower body one day, upper body the next, or if you do whole body lifting workouts, then do say spin the next day.

Exercise is important for health & fitness, but you'll still be doing plenty for that.
The FDs and NFDs are what will reduce bodyfat.

Many thanks, folks! It feels very satisfying apart from a nagging feeling that, if the timing had been better, I could have done 1200

Here's the press coverage.

I'm bound to say, however, that the accompanying video was taken towards the end of my challenge, and not at the beginning!

Nice to see more exercisers joining the thread - this is certainly the place to increase your fitness.

BC's right, of course, (doh! ), garden, do 4 press ups yesterday, and you'll do 5 tomorrow! Before you know it, you'll find yourself doing hundreds and raising money for charity!

In case you missed it, I only did my first press up 2.5 yrs ago! And I started training for my challenge only in last November!

Did my first pull ups in a long while tonight - 4 sets of 2+, with 2/3 min gaps in between.

I was sort of hoping that my press up routine would have helped with my pull ups, but no joy there. Ah, well, if you can do 2 pull ups today, you can do 3 tomorrow (or some time in the future! )

I'm keeping up with my press ups - did 300 in sets of 30 inside 10 minutes tonight. I should start doing some press up variations - that right, BC?

BTW, BC, been watching your comments on another thread - have to say I agree with you wholeheartedly!

Pullups are much tougher of course, because your upper body muscles lift your entire weight in the air, instead of just lifting a % of bodyweight with 4 supports on the floor (hands & toes)
You'll soon build them up again.
Have you retained your inch of height regain ?

Been meaning to post that I'm to be interviewed about my fundraising efforts on local radio - BBC Somerset - in the morning.

Between 8.30 and 9.00 I'll be chatting with the announcer (she's interested in my fasting regime!) - then, sometime after nine, the morning presenter wants to do some press ups alongside me!

I think that's the plan. I'll report back afterwards - hopefully with a link to a couple of clips. There may be a video

Good luck B&W

As reported on the other thread my planks are up to 2 x 23 seconds and a last one of 25 seconds, with no more than 10 breaths between each. Am really pleased with my progress - hoping to get past 30 seconds before my holiday!

Walking has increased too due to the discovery of pokemon go (yep you read that right!) .... DS suddenly wants to go out for lots of walks so we're able to get out most evenings... over an hour last night.

Thanks, MrD - well done with your planks! Making good progress!

My interview went quite well, this morning, I feel. I'll let you guys be the judge - here I am not only talking about my challenge, but teaching the presenter how to do a proper press up (not lady press ups!).

Then I was filmed doing some press ups on the lawn in front of County Hall. The clip only lasts about 35 seconds, but I must have done well over 100 press ups during the filming - so I counted that as my exercise for the day!

Great interview, B&W Claire sounded most impressed with "the fittest man she knows"
She was also surprised at your age of 78; I think you may have inspired many of her retired listeners to start on the pressups.

Excellent progress with the planks, MrD that will help you build up to pressups too, which deoend on core strength - to keep your torso rigid in a straight line - as much as upper body power.
That regular walking is also great for you and the DC

Here in Germany, it's been 30C for most of the last 10 days, feels much hotter outside.
The gyms here don't believe in air conditioning, so the killer lifting classes last week in particular were very draining.
I've modified my training plan to add in more breaks and I'm being very careful about drinking throughout the day. I've also added daily Marmite, to keep up salt & minerals.

Just cooling down with a long treadmill walk - even without a/c it's cooler than the burnring 35C outside
We had 90 mins killer barbells with our pro bodybuilder trainer. He is EVIL
Last night I made 2 batches of protein shake-based maple walnut ice cream. It's calling my name from the freezer

Hi folks

One of my mates has started calling me 'Biceps'!

So in honour of this, I took a small selfie today!

Enjoy!

Great biceps there !
All the more impressive - for those who don't know our famous B&W - that's a 78-yr-old bicep, which recently managed 1175 pressups for charity

Never thought I'd be posting in the exercise thread, things have changed for me!

Just looking for some advice, I have been doing an aerobics class for the past few weeks, and once the schools go back it is moving venue and time, from 8pm to 7.15pm. The class is on my b2b FD2 and I've been coping ok with that, I've been having my tea at 6pm like I do every night with the rest of the family. I'm just wondering if the class being earlier should I be eating earlier? Should I leave my tea until after? I know it's not much of a time difference and with it being a FD I usually have an egg based tea, so nothing too heavy. It's just that I don't want to go to my class and feel sick, or go and feel faint because I haven't ate. I really want to stick with the class because I enjoy it (and I've paid for the next 4 weeks!).

Thanks in advance.