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

Breadandwine that is absolutely incredible. I do ten a day and I'm fairly pleased with that!

jing how about reducing the size of your tea, having it later and having a quick snack before exercising? I prefer to exercise on an empty stomach (I run, cycle and ride horses) because I get stitches and cramps like nobody's business but if you need a little energy boost why not compromise and eat something which isn't too voluminous?

I'm not expert though :)

I did 800 pressups, during one gym session over the Christmas hols, Cecile
So women can do a lot too

Come on, you young'uns - we "seniors" are beating you lot (B&W is aged 78, I'm 60)
Pop over to the 5:2 / IF ExerciseThread3 and start on the pressups, or anything else you fancy.

Oops, meant to post that link on the main thread ! I'm multitasking fixing my bell.

Jing You could split the meal in 2, maybe half at your usual time and half when you get home ?
This is one of the occasions when I'd consider a protein sandwich (cheese & ham / tuna / egg / ...) on wholegrain bread, because you can easily cut it in 2.
A sandwich is even portable in a coolbag, if you want the 2nd half at the gym, after training, so as not to eat too late. A couple of people at my gym take a sarnie.

I'm at the gym, just finished 2.5 hrs fasted training - 90 min circuits class + then free weights on my own - followed by a cooldown walk outside.

Today's an FD and because it's 28 C (I'm in Germany) I don't really fancy solid food. So, I'm just having protein shakes plus kefir and a bell pepper today.

Tomorrow will be late evening training, just spin - I try to alternate cardio days with lifting days.

Well done, BC!

Day off exercise today - but yesterday I did HIIT - 5 mins; chin ups - 5 sets, 4,4,5,4,4 (up from 3s and 4s the other day); wide press ups - 200 in about 11/12 sets of 20 and 17. 17 are quite doable; with sets of 20, the last three are a struggle and my form goes - but I'm getting there.

So, under 30 mins all told - as against 2.5hrs!

Saw a website yesterday with a 'fitness guru' saying that all exercise should be done in sets of 28, with a different twist every 7.

So, with my press ups: 7 shoulder width, 7 wide, 7 narrow - all at a regular pace, plus 7 very slowly.

Seems like a good idea. What do you think, BC?

Lifting Sets
Nothing magical about the number 7 or 28 reps - depends what you are lifting.
I do a mix of these:

• If you are doing your maximum limit lift: up to 5 sets of 1-5 reps each, with 2-3 mins rest between sets.
• Heavy, but not maximum: 3-4 sets of 8-15 reps, with 1 min rest between
• Endurance workout: sets of 30-50, with 2 mins between
• Metabolic workout, continuing sets without pause for 4 mins, optionally alternating the lifts, e.g. 50 rows + 50 lower back + 30 bench press, then repeat. Or just say 4 mins of squats, no pause.

For Your Pressups ( B&W )
The 5x5 is very classic, but you could also combine these sets as a superset for your pressups.
I suggest:

+Slow enough pace to get good form for 4 types, 5 reps each: shoulder width, wider, narrower (triceps with upper arms moving directly backwards), diamond (hands together with fingers outstretched

• Fast pace 5 reps: whichever type you want

Variants to build up to 10-rep sets:

• Weighted pressups with weight tightly strapped to you back & padded.
• 1 hand on medicine ball, 1 hand on floor - stationary. Swap hands after 1 set
• Easier with 2 balls ( you know what I mean !) Left hand on ball, righ hand on floor - 1 rep; shift left so left hand on floor, right hand on other ball - 1 rep. Rinse & repeat.

Challenge accepted on the press ups, BigChoc :)
Would you suggest 5x5 sets for a beginner? Normally I just do 10 in a row sort of when the mood takes me...

Thanks, BC. And Cecile.

The way I went about increasing my press ups was to do as many as I felt comfortable doing in one set - then rest a while, and do another set - up to 4 or 5 sets. If your 5 x 5 seems too easy, then either reduce the time between sets or increase the number of each set.

Up to now I've been aiming for sets of 20 with wide push ups , but my form was going after 17 or so, so that's what I did.

But now I'll take up your suggestion, BC. For someone who's never had any muscles to speak of, it's quite intoxicating to find I can become quite muscley at my age!

Great, thanks Breadandwine. I will update with any progress I manage! I'm the opposite, a mesomorph with big muscles in my limbs (for a woman) but they don't do much, which I would like to change...

If you can already do 10, Cecile Se if you can do another set and build up to 3x10
Also try the 5x5, which would probably bring you up to 25 fairly quickly

Varying sets helps build up all-round strength. That's why I do lifting sets with very low to very high reps. to cover the range theough maximum strength and maximum endurance.

Also of course, different types of lifts would work different muscle groups, or they work the muscles within a group in a different way.
If you have barbells / handweights / kettlebells, then you have a huge range of lifting options.

If you want to keep to bodyweight exercises, then:
tricep dips on a step, deep squats, deep lunges, pullups / chinuos are a good combination.
And work the abs, because you need a strong core, to be able to lift properly.

I will definitely try the 5x5 and try to build up slowly. I don't have access to all that equipment but I might be able to get access. I find that I have quite a strong core and very weak limbs... Especially my arms, which are quite weak and noodly. I certainly couldn't do a chin up now, but would like to work towards one.

Don't worry about equipment, Cecile You can get to a good level just with bodyweight and regular practice - build up to 3 x weekly, for 30-45 mins

If you want to start the 5 min HIT Fat Blasts, as in the OP, I'd recommend a skipping rope, as well as running sprint intervals.

Chinups are v advanced and v difficult for women, because they require a lot of upper body strength. You can work up to them with negative chinups - getting into the "up" chinup position on a bar and lowering yourself slowly.
Maybe start with inverted rows on any convenient low railing at say hip height.

The exercises I suggested for you work the large muscle groups: shoulders / chest, back, bum / thighs. These big muscles also burn the most calories when you work them.

btw, don't bother, at least at this stage, with isolation exercises for the small muscle groups, because they'll automatically be worked with the large muscle groups
e.g. no need for bicep curls if you are doing pulling / pushing exercises for the chest & shoulders, which work biceps too.

Thanks! Taking notes here :) I will let you know when I make progress (or if...) I think I could probably manage some inverted rows on my desk.

B&W I admired this superman pressup from Team GB swimmer Adam Peaty, but I think it's a step too far even for us !

Wow! Just, Wow! I did not expect that! Wonderful! Thanks, BC - and also for your suggestions above - I'll try them out later.

Completed five sets of five press ups this morning! It feels quite satisfying :) now to start increasing the number. Thanks BigChoc

Well done, cecile
You may be pleasantly surpised how quickly you increase pressups and how you have more strength for other lifts; pressups are the best exercise for increasing strength in most folk.

To get the full benefits, check your pressup form - don't let your bum stick up.
Your body should stay rigid in a straight line from shoulders to heels, with movement only via joints at shoulders & elbows
This is why plank is a good accompanying exercise, for the core

Taking notes here, too. Have worked up to 2x5 but my wrists are killing me. Think my hands don't bend back far enough? Is there a stretch I cAn do or just stick to fists?

Wrist Pain & Pressups
Usually a combination of 2 reasons:

1. Lack of mobility in wrist joints. Common for people who spend a lot of time typing at a computer, with wrist joints in constant flexion.

I suggest you do 2-5 minutes of these excellent wrist exercises, before each pressup session:
https://www.instagram.com/p/4Wf-bgMEVm/

2. Incorrect pressup technique. This therapist has a good explanation about wrist structure & causes of pain, with a checklist for common pressup mistakes / how to improve:

http://breakingmuscle.com/bodyweight/avoid-these-push-up-mistakes-to-protect-your-wrists

You need strong wrists and to be able to do loads of pressups, before you can move to variants (e.g. diamond, ball) which may place more stress on the joints.

This feels like a pathetic update, but I did 4x5 then 1x7 press ups this morning! Planning a run later (I have a 10k in October and a 5k on Sunday) and I want to start fitting in some Pilates.

Well done. Cecile That's excellent progress
B&W ane I both started trying to do ONE pressup, then built up from there to hundreds - noone starts at 100
Also it's good that you do both cardio & strength over the week, for all round fitness.

Your 5k and 10k sound exciting.
If Anglaise is lurking < waves > she can give useful race tips - she is a really superb long distance runner, who wins & places at high level races for her age class.

Hi all,
Just popping in to report that I completed a 5k race with a finishing time of between 25 and 26 minutes, I don't know exactly.

I'm keeping up my press ups and am up to 28 now (4x5 then 1x8). I also used the outdoor gym machines at the park waiting for the race to start and did my little weights routine that was given to me by one of the trainers on Friday. Mainly I'm writing this down for accountability! Is 26 minutes quite slow? I did seem to finish very far back...

Great stuff, Cecile!

Both on the run - slow or not, you've set yourself a marker for next time - and on the press ups, where your progress is excellent.

It's worth repeating something I heard recently: the best exercise for you is the one that you will do. (Or that you don't mind doing - something like that! )

I'm doing 200 press ups every other day, ATM, mixing up BCs suggested variations, but doing more of the wide p/ups.

And I've put an order in for a pull up bar for my upcoming birthday. Getting the loft ladder out each time is a bit of a faff - and the steps are a bit sharp! And I'm wondering if it's worthwhile getting some press up handles, BC? Those narrow and diamond press ups are a bit painful on the sides of my hands.

Thanks Breadandwine and your press up habit continues to be impressive and inspiring! I will be doubly impressed it you can do a pull up!

Just done 4 x 5 sets of pull ups!

I've an extendable step ladder, so I pulled it out a couple of steps and leaned it up against the roof of the shed. The extendable bit just has round bars for steps, so it's very easy to use for my pull ups. Not so convenient in the winter, though, so I'll still get a pull up bar for the doorway.

That's the beauty of these threads, Cecile, we inspire each other!