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

Amazing breadandwine you and bigchoc are certainly great inspirations- will keep it up great idea too for your fundraiser keep us posted whatever you decide to do

Well done on your progress with the side planks, WWW
As I suspected, you just needed to keep practicing on the weaker side.
You are clearly our resident wall-sits champion !

That's right, SeaEagle Keeping abs rigid and clenching your bum is essential to do pressups efficiently and with proper form:

• no sagging, no bum in the air (that would be rude !)
• keeping body in a straight line from heels to shoulders throughout the pressup movement

Yes B&W I think you need a summer challenge to stay motivated and keep improving

It's an interesting idea, asking people to sponsor you for 20 pressups at a time, since you have volunteers who will rattle the buckets.
However, risky in practice:

The concern is that it could become rather chaotic in crowds, with people waiting a long time for you to get round to their particular set - or noone being able to identify whose set was which.
Maybe people getting impatient and a stressful situation.
The public en masse can be alarming in a freeflow situation.

I suggest:
Either - For a change, why not go for a sprint, a sponsored challenge to see how many pressups you could do in say 30 minutes.

Or - an even more dramatic change of pace - how many pressups can you do in one go without resting knees on the ground or bum in the air.
You can probably do 70 now fairly easily. Could you aim towards 100 - very difficult.

Another possibility: Have you considered a PULL up challenge ?

After your post hinting at clenching the abs, bigchoc, I've been trying and it really helps! Can only manage 7 or so but I'm really happy with that.

+ no sagging, no bum in the air (that would be rude !) ... ahem. Squats and bums ... gettting used to sticking your bum out took a while!

7 is a really good basis, SeaEagle Now you've got the knack, you may find you can progress to more sets quite quickly

Squats: you point your bum rearwards and a bit downwards, like you are hovering cautiously over a public loo

I try. it goes against years of conditioning =)

Noticed that slowly my balance is getting better though and a sense of -solidness- when I'm standing, too. If that makes sense. More grounded and less likely to fall over. That probably sounds odd ...

Happy Christmas IFers / 5:2ers Anyone exercising over the vacation ?

My Christmas Day was a mini-FD (welcome after the Xmas Eve feast) then I broke my Boxing Day fast with a quick shake breakfast - Greek yoghurt, strawberries, chia seeds, water

• to give me energy for my 90 min morning Pump class at the gym.

Just returned home and having a late lunch of fillet steak, oven wedges, cheesy baked beans - bliss !

Normal training program for me from tomorrow until NYE

HI BC - and peaceful and happy festivities to you, too.

I'd always planned to take a complete exercise break for a week or so over the hols - and events conspired with me. I spent all Xmas Day in bed - haven't felt so rough in years - but recovered enough to have our Xmas dinner with all the family yesterday.

Now well on the way to recovery and intend to take a brisk walk in this lovely sunshine this afternoon. I'd already planned an FD on the 25th, so that worked out OK.

Back on it in a few days.

Happy New Year to all our readers!

Sorry to hear that lurgie was so grotty, B&W and I hope you are soon fighting fit again v quickly
It may have knocked you back more than you realise. I suggest you count your week off as starting once you feel better, because sick time isn't a rest for your body.
Also, build up gradually for at least the first week you resume training, with a rest day after each training day.

Exercise on FDs:

Longer sessions (40+ minutes) of steady state aerobic / cardio, like running or swimming, can feel very tough on FDs.
This is because these are normally fuelled predominantly by carbs and with fasting, your glycogen store may have run out.
So, your body would need to burn more bodyfat for fuel, which it may struggle to do in sufficient amounts, especially if you have not yet fully adapted to fasting.

What works well on FDs is HIIT or strength (lifting weights, or Pilates etc)

Especially if you find running / swimming is tough on FDs then I recommend these alternatives:

• 5 mins warmup, then do sprint intervals, optionally followed by a high speed run of up to 20 minutes.
• Have a strength cross-training day. Everyone, including runners, should have at least 1-2 strength days per week, to maintain muscle and help lower cortisol. Examples: Lifting weights, Pilates, Bodyweight resistance: e.g. pressups, plank, squats, wall sits, lunges, tricep dips
• Training rest day. Just have a walk, ideally to bring you up to 10k steps for the day.

Experienced low carbers should already be adapted to fuelling exercise from bodyfat instead of carbs, so they may not need much adjustment on FDs.
However, the recommendation for HIIT and at least 1-2 days strength training holds for them too.

FD tip:
Glug a double espresso 10 mins before training starts.
The caffeine dose helps mobilise bodyfat for fuel

Hi everyone, I often lurk on this thread and was very impressed by all the pushup challenges etc!

Thanks Big choc for sharing so much useful info in the Op too. I was just wondering, if I could have a few tips please?

I am sort of 5:2 ing but with 800 cals and approx 1400 -1700 cals on NFDs (am still on BSD thread but not really low carb). I like to do home dvds (currently hammer and chisel review ) approx 5 times a week and usually do 1 gym class a week - usually pilates but am considering trying gains on alternate weeks. I have found I have 'bonked?' a couple of times on a higher cal day when I have had eggs for breakfast and a sandwich at lunchtime, come home from work carried shopping for 15 mins then tried to fit in a weights workout before school run - I am guessing it is the sandwich that is likely to be the problem? It is very confusing though as sometimes I find it hard to workout from a queasy point of view if I have eaten too close to a workout

Sorry for the ramble, but how do you fit in rest days, fast days, higher cal days and working out?

Hi yumyum Sorry for the delay;for some reason I didn't receive my usual Email that someone had posted here

I find if I have a large meal I need to finish 4-5 hrs before training; a light meal like a sandwich I 'd leave 3 hrs. Otherwise, I can feel quite queasy during a hard workout
Either I train in the evening, so I have a big lunch and then at most a plain yoghut or kefir about an hour before training
Or I train fasted in the morning, with a double espresso 10 mins before

In your case, how much time between lunch & arriving home ? - I'd suggest either having that sandwich at 11am,
or just have a light lunch of say plain yoghurt & berries, then train as soon as you get home, followed by your sarnie.

FDS It's useful to make at least one a training rest day and either indulge in pampering - a gentle walk and then foot massage / sauna / nails etc - or use the extra time to do chores / garden / paperwork etc

If you have a business trip or are visiting somewhere new, it's often best to make that an NFD, so you don't feel deprived by having to refuse some really nice food.
Then if you can, try to fit in an exercise session when you return home, so you don't remain in munchie mode.

NFD Especially if you plan some above TDEE, I recommend fasted morning training ( if you can, early @ weekends maybe ?) with double espresso before, so you have the rest of the day to fit in say 3 big meals.
Otherwise, just schedule training 4 hrs after a meal.

Whatever your plan, best 5:2 tip is no snacking between meals
Have any treats, alcohol, lattes as part of your meal

Thanks Bigchoc I think I will try to get in a routine with more early morning workouts, I prefer them in a way but it can take me a while to get going in the morning - espresso might help there though instead of usual milky coffee.

Sometimes I have a really successful (for me) workout and this is usually later in the day - so I think I have been chasing that feeling, but just as often I have a rubbish afternoon workout. A more consistent approach sticking to mornings will probably make things less complicated.

With the sandwich example I cant remember exactly but think there was a 3 hour gap but I felt really shaky by the time I worked out. I think there must have been a lot of sugar in the mayo and maybe the latte. Yoghurt is a really good idea as something to have at work on the days I get home before school pickup - I have never thought to bring something like that to work and I love eggs for b'fast rather than yoghurt so hardly ever eat it but we always have it in the fridge for dp who loves it.

The best time to exercise is the one that you can best do regularly and with good results
Sounds like you need to be sure your stomach is fairly empty before hard exercise - I've learned I also do, after a few queasy experiences !

With fasted morning training, you should still have sufficient fuel available for a hard workout.
It's an optimum opportunity for fat-burning
A black double espresso 10 mins before you train helps make bodyfat more available for fuel.

Don't go mad when you break your fast, or that can make you uncomfortable too. Just a medium sized meal, with plenty of protein & veg.
That's the best time to have your starchy carbs and fruit, with not much fat

If you can get into a routine, then after a couple of weeks you'll probably find your body has adapted and is revved up ready to go, with enough energy to last.

You are doing a form of 5:2 BSD, sounds like you cycle carbs over the week. Whatever works for you and keeps you fit is a good WOL.
You are welcome to join us on the main 5:2 thread #67 too, for any non-exercise support. That can help if an FD gets tough.

Thanks Big choc will join the 5;2 thread as feel I need a refocus want to diet healthily and not regain but lbs creeping back on.

My heavy lifting was very useful on Tuesday :

I was having a huge new fridge-freezer delivered and the 2 guys who brouht it couldn't get it up the stairs.
They wanted to phone for help (which would have meant hours waiting) or more probably come back another day / week - NOOOO.
I said I lift, but they laughed and said a small woman (I'm 5'3") couldn't possiblly lift something that heavy; they needed another big burly willy-owner

Of course, I lifted up my side of the lower end on the stairs - quite easily ! - and we carried up the FF together.

They were astonished and now they know women can lift heavy [proud face]

Well done Big Choc I would have loved to be a fly on the wall

I don't lift that heavy but even so it was quite fun when shopping with dp in Costco a couple of weeks ago and he was impressed by me lifting pallets of water and putting them in the trolley with not bother.

Can I just ask I am rubbish at lunges and find them really difficult to do properly, have you got any tips or is it just one of those things? I feel a bit on bad form at mo, hurt my back doing ab workout the other day and my knee was hurting going up the stairs last week and both my knees were really clicky today when doing lunges with a fairly light (4kg) kettlebell.

Yumyum The main tip is with the forward leg, don't let your knee go as far forward as your toes.
Also keep your back straight and shoulders back, see photo.

I recommend you first get correct form in bodyweight lunges, i.e. without weights.
If you drop your knee to just an inch above the floor, asphoto, then say 2 sets of 10 reps each leg would probably be quite strenuous enough for you and would build good strength.

If you still have problems after that, do you belong to a gym ?
If so, ask if any of the trainers can briefly advise on your lunge technique - for 3 mins, they shouldn't charge.
If noone available, go along to a lifting / weights / body styling class and if there are lunges, ask the trainer and if not, ask them after class.

Also helps to build up leg muscles with deep squats, point your bum back & down, weight on heels, back straight, like this:
As with lunges, see how knees are behind toes,

Thanks so much Big Choc I think I am going to take a couple of days off as my back is not feeling right then work on lunges and squats without weights next week. There is a pay as you go 'Gains' class that I have been thinking about and your advice has decided me so I will try that too in a week or so.

Well done Big Choc what a fantastic thing to happen.

Joining here for a little advice - I have a history of injury with sports, and last year when I was following Precision Nutrition and running, I developed a spinal cyst. I was in agony for months and couldn't sit down but did continue to walk around 10000 steps, every day.

I've been in remission now for about 8 months, and I've started working with a personal trainer to make sure I have good form - he's on a web cam for one session a week, and I do two others on my own. He tends to get me doing tabata intervals of things like squats, arm exercises with bands and recently kettle bells. We've just added press ups. I tried planks but felt nervous of creaking from my back - probably just tissue moving about etc but it scared me. I work from home in a village with a train ride to a gym or a pool, so they would be too time consuming to fit in on a work day.

Also I just re-started dancing once a week (high impact so should be verboten but I take it carefully, get rests between dances and wear decent shoes this time). I do this more for the social aspects as I'm not a natural dancer at all! Yesterday I got a massive cramp in my calf that is still painful this morning - a recurrence of something that was always injuring me out when I tried to run longer distances or too frequently.

I continue to walk 10000 steps every day too.

My mail goals are to build muscle and possibly drop a little fat. I'm 5' 3", 8st 6lb and have loose skin from losing from 11 stone 4lb last year, particularly on my upper arms. I'm hoping the weight loss will mean less impact on my spine too.

What do you think? Am I doing the right things?

(And sorry for the wall of text)