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

Whoops. Used my keypad emoji instead of the MN ones!

Well done on the plyometrics, Maz That's superb fitness training.

For protein shakes, avoid any of the "muscle-building" ones with high carbs: they build fat too, unless you are a 100kg male lifter.
So, choose low carb, meaning < 5g carb per portion and 15-30g protein.

For powder shakes, choose 80-100% protein. Most brands are ok, but if you can choose, go for Weider or Scitec Nutrition. Check you get low carb.
Best to whisk with water or unsweetened almond milk, so low carb and total cals 120 - 150.

If you prefer ready-made, then with 26g protein:
SciTec Protein Smoothies have truly delicious berry or mango flavour.

I finish evening training too late to want to eat and I want something at the gym before I shower anyway. So, I take a shake in a coolbag for after.

My diet could definitely be better. Calorie wise it's acceptable and it's a lot better than it was, but nutrition wise it's lacking.

I know I should try to eat healthier. I do really enjoy, and indeed prefer, healthy food, but when I'm busy I often go for the easy option, which isn't always the healthiest.

Ok, so I need to sort my diet out!

tbh, the right amount if calories is the most important thing, so long as it is not all Mars bars and vodka.
What you post about your meals sounds ok

TIP I heard an interview with Seb Coe on the Today programme last week, he made a point of saying he didn't understand all the supplements and shakes that athletes take nowadays. When he ran all athletes needed to get them across the finish line was food.
Its a huge marketing business. Not sure any of it is really necessary if you eat correctly.

Shakes certainly aren't necessary, unless you are the minority that struggle to eat enough protein

However, I find them convenient after late training - low cal high protein.

Elite athletes, especially male, usually don't have to control calories,
e.g. Gold medallist swimmer Mike Phelps daily 12,000 cals (junky) diet in 2008 - see remarkable photo !

Also for FDs, I use them as in the Michelle Harvie study - works best for my FDs.

Intensity
Another large-scale study (200,000 middle-aged people for 6 years) in JAMA Intern Med and Indie showing on average that vigorous exercise is better than longer less intense exercise at preventing premature death

I cannot believe that was Mike Phelps' diet!

Thanks for the intensity reminder. Since my work out pattern has changed I've been mostly weight lifting/k bells, but have slacked off with the cardio. Need to get back to the HIIT!

Yesterday I checked my nutrition on MFP and I'm def. lacking in protein and fibre. I seem to knuckle down then slowly slip back towards my old ways. Luckily, every time I knuckle down I shake off one of my bad eating habits for good. I know I should give myself more credit for the progress I've made.

Been googling low cal, high protein/fibre foods and filled the fridge of fruit, veg. and chicken. I will nourish my body!

Hi again,

I've not been posting for a while, although I'm still on 5:2. I just find the main thread moving too fast...

Anyway, I've not been exercising much at all lately, so I'm again for the 5th time back on day 1 challenge of the squats. I was also doing some pressups and I have a question.

In the OP it says hand release pressups can help to build up to "normal" ones. However, the guy in the video when he's lifting himself off the floor he lifts his whole body. Now, surely that's because he can do normal ones anyway? I can't lift my whole body off the floor, it's even harder than the normal ones! I can lift my chest & abs first, and then knees, but not sure it's very effective, and I have to be very careful not to hurt my back! any thoughts? I do the inclined ones (off the sofa armrest atm), and sometimes 1-2 normal ones, but sometimes none at all.

Also, the main reason I want to do pressups is because I have these "folds" by my armpits that look quite ugly in very open summer dresses. You know if you wear a strapless dress and you have these folds over the top bit? I was hoping pressups would help to get rid of them, but maybe there is something else I could do too? I do press my hands together, elbows apart, but can't think of anything else...

Sorry about the mega post, but your advise is very much appreciated!

Carrot armpit fat is usually a sign your bra is not fitting correctly! Have you had a MN bra intervention? thebetterbracampaign.blogspot.co.uk/p/fitting-advice.html

Carrot Hand release pressups help most people to build up to pressups because the load on the shoulders is released each time you come down to the floor, whereas with full pressups, you are braced holding your full weight for the entire set.
IIRC, B&W was one of those who found hand release helped, but I know Errol finds both them and full ones difficult.

People who can do full pressups normally find hand release quite easy, so I think until you can do hand release, you are unlikely to be able to do the full ones.

Inclined pressups also help you build up strength gradually.

The trick with pressups is to freeze your abs so that you hold your entire body rigid in a straight line from shoulders to toes. It is important that you are not in a V-shape with your bum sticking a bit in the air.

Maz Fish is a superb healthy protein: Tinned tuna in brine, not oil, is v low cal, only about 55 cals for 50g. So is cod (UNbreaded) , tilapa. Salmon or sardines are great on NFDs
Eggs are equally good qualiry protein
Grated cheese is yum on many dishes, or add feta for a Mediteranean feel.
Maybe try game, venison, partridge, duck

Oh and unsweetened Greek yoghurt, like Total.

Thanks stripy, it's definitely not bra, it doesn't even touch it and it's still there when I'm naked. I was wearing a strapless dress today and it actually doesn't look that bad, it's just that I'm a very self conscious person

Thanks BC. I think the hard bit about the HRs is that you have to go up all the way from the floor to the top, where with usual ones you don't. I could do 5 usual ones today but they are not very deep, but none of the HRs. I do try to keep everything rigid but my arms are just too weak

Do not very deep ones do any good at all? My arms do hurt so they must be doing something! I do the inclined ones too.

Obviously deep pressups with the full range of motion are better.
The tougher it feels, the more you are working your muscles. If something is fairly easy, then it's not doing much.
Difficulty level is a balance: sufficiently tough so your muscles are really challenged and the last pressup is exhausting, but not so tough you are injured or give up.

It is better to do a set of 5 deeper pressups, rest and do another 5, than to rattle off sets of shallow 10-15 ones.

B&W started with HRs and can now rattle off 50 dull pressups
So, HRs are a step along the way to doing the full, deep Big Girls,

full pressups, his pressups could never feel dull I'm sure !

Hello all

I had my 6th session with my PT today. I cannot get over how much progress is possible in such a short space of time. I couldn't do a single push up at the start.........I can do over 20 now! I've always been so self conscious of my upper arms but I'm wearing vests in this hot weather .

I've got 2 more sessions and then I'm going to continue strength training myself at the gym. My aims are to continue to build muscle. I'm thinking I'll book another block of sessions in the autumn as I've got so much out of them. Who knew so much change was possible?? I'm honestly astounded!

That's fantastic progress bus Well done indeed

A really good PT gives you the correct technique and pushes you to improve at the best pace for your individual body. When you are motivated, it can just click perfectly.
Work hard on the good base you now have and then go for a 2nd course with the same PT in Autumn

Hi,

Just a quick question.

I am about to start the 5:2 diet. I have had one fast day as a trial to see if I could manage and I did.

However, I have an extremely active job and I am worried about fitting two fast days in as I'll have to do one on a work day.

I'm concerned I might faint on a fast day when I'm working as I walk for six hours non-stop whilst pulling a heavy trolley full of papers!!

I need to lose two stone and surprisingly my job hasn't meant that I've lost all I need to lose; I've only lost a stone in total.

Will I be ok to work on just 500 cals?

Many thanks

Sorry I’ve been ignoring you guys! I didn't realise I'd fallen off the thread, so I’ve missed the last few conversations!

It’s true, I couldn’t do a single press up 18 months ago, until BC told me about the HR method. Once I did the first one – even though it was only a couple of inches off the ground – I was away, sort of. Then it was a question of, “Can I do another one?” – and, gradually over a couple of months, I built up to several sets of 20. Only then did I try and do them continuously, without the rest in between.

My return to a full exercise routine is going very well – and my shoulder is much better, thanks.

I’ve been doing 4 sets of 20 normal pressups for a week or so, now, and last night my first set was so easy, I thought I’d add a weight on my back. So I popped my 3kg kb in my rucksack – which gave me 5kgs on my back altogether – and proceeded to do 3 full sets of 20, no bother! In fact, tomorrow, I think I’ll replace the 3kg kb with my 6kg and see how I go with that.

Again last night, I tried some chin ups for the first time – and managed 3, 4, 4 and 4. So I’m very happy with that.

The area I seem to be making the least progress in is my handstand practice. I’ve now managed to get my feet up the wall – but with my hands an enormous 1.2m away from it. I do 4 sets of 30 seconds, which I find quite taxing. Try as I might, I can’t move my hands closer to the wall when I’m in position. So I shall try and reduce the distance I place my hands by a couple of cms every other time I practice.

Kettlebell – 9kg. I’m now up to sets of 20 with every exercise except my left-handed Dead Lift, where I’m up to 10, so I’ll be moving on to my 12kg - perhaps tonight.

HIIT – I’ve now got two methods I use - both in the pool. My main one is running flat out, on the spot, for 30 secs, rest for 20 – I do this 6 times, ATM. If I’m in the pool on consecutive days, I use my other method – which I developed when I thought I had a hernia (so this may be useful for your DH, Errol). This is to bring my knees up to my chest and, just using my arms, do the breast stroke. It looks a bit peculiar, but it works. Once again, 6 sets of 30 secs with 20 secs recovery. That was a real challenge to begin with, but I certainly felt the benefit.

The other exercise I kept up was doing some of my kettlebell exercises in a seated position. I put my feet on a low stool – to bring my knees up to my chest at a bit of an angle – then did sets including dead lifts, shoulder lifts and steering wheel.

Welcome, PeachyPips
Many of us do intensive sport on 500-cal FDs without any problems.
You should be ok.

Suggestions:
. Take 2 litres of water with you and keep drinking
. Have a teasp Marmite (10 cals) from the jar mid-morning and mid-afternoon. This will replenish salt and minerals, which you'll tend to lose being active on a hot day
. Plan and calorie count your meals the day before.
. Make sure you have plenty of protein and veg
. Avoid anything sugary or junky e.g. chocolate, sweets, juice, cereal etc because they cause insulin spikes and hunger / weakness.
. Just in case you don't feel good, take say an emergency bag of nuts, or anything handy that has protein and is low GI.

B&W Clear instructions and pics from this Jedi Master: How to do Handstands
I suggest you try 5 mins per day on 5 days per week, until you manage your first free handstand. Be patient and progress at the pace that suits you - it may take a few months.

Hi peachy! Welcome to the 5:2 WOL.

Take enough liquid refreshment with you and I reckon you'll be fine. Sounds like you're pretty fit, anyway.

Good luck - and let us know how you get on.