The FastDay Forum

The problem is that people overestimate how much they can then eat if they exercise. Runner's World has plenty of posts from people who have taken up running and put on weight. The same happens with 5:2, people think the fasting days will melt the fat off quickly but it doesn't as it's actually only a small calorie restriction over the week.

It does work and very well but not quickly for most people. For the people who want to see numbers dropping on a scale not to get demoralised, exercise can make life harder.

It's best to measure/take pics if you exercise as the contraction from muscle development (muscles being more dense) is a better gauge of progress.

A lot of people don't seem to understand it's better to have a good body composition than be lighter. They just want to see a number on a scale that they've decided in their heads is their ideal weight, regardless of other factors like being older, fitter, etc.

What about spot toning e.g. tummy muscles. Whats the best method for this?. For me its my major downfall in my figure.

Sorry, you have to do all of you. Pick an exercise like Pilates or weights (large compound moves, not isolation exercises), anything with a strength element to tone your core up. Will help with all sorts of things like posture and back issues.

Find a good instructor though as bad one can do much damage.

I exercise just about every day now and I have to say I find exercising very very useful on fast days as it gives me something to do, it supresses my appitite and it burns off a bit of excess energy so I sleep better!
In my opinion even if you are unlikely to burn a pound quickly through exercise alone every little helps, and you also benefit from a raised metabolism post exercise and hopefully more muscle which raises your metabolism further and gives you an increased TDEE. I have also noticed that the fitter I am the more active I am, for example now I'm more likely to carry my daughter for longer because it's easier now I have arm muscles, whereas before I would have put her in a pushchair or asked my husband to carry her.
Also when people talk about doing more exercise it's often more in a NEAT kind of way, like taking the stairs and walking, rather than doing formal exercise X times a week. I personally have only ever had an increase in weight or no loss when doing intense exercise with weights etc rather than just walking more or cycling.
I think in fact the argument is more against weighing yourself and hoping to see results quickly instead of looking to other measures like height/waist ratio, as results take time to show up on the scales.

What about spot toning e.g. tummy muscles. Whats the best method for this?. For me its my major downfall in my figure.

If you aren't ready for large compound movements with weights, begin with the plank. It is remarkably efficient and you will see rapid improvements. I use a planking timer for android called GainAbs.

I've been exercising regularly (aerobics videos several times a week and weight training classes twice a week)for 20+ years. I do it for the way it makes me feel: vital, strong, limber and young at age 72--not for weight control. It took 5:2 for me to get rid of that ugly 10 pounds I needed to lose.

An internet search on "benefits of exercise" and "why older people should exercise" will turn up verification from many prestigious organizations including the famed mayo and Cleveland clinics.

For you youngsters: you'll be old someday, too, if you're lucky. Starting exercise now will help keep you fit for life and out of the nursing home, whether it burns a lot of calories or not. Many elders are frail because their muscles and bones are weak from lack of exercise.

I never participated in sports and hated gym class--when a staffer at our medical clinic told my husband that his wife looked and moved like an athlete, we about fell over laughing. Thank you exercise videos and classes!

For you youngsters: you'll be old someday, too, if you're lucky. Starting exercise now will help keep you fit for life and out of the nursing home, whether it burns a lot of calories or not. Many elders are frail because their muscles and bones are weak from lack of exercise.

Amen!

What about spot toning e.g. tummy muscles. Whats the best method for this?. For me its my major downfall in my figure.

Hi Juliana, my favorite tummy exercise is the one in the gym where you use your arms to hold yourself up then you lift your legs to be at 90deg with your upper torso. Start with your knees bent, but when you get stronger, you can keep your legs straight. Unfortunately our tiny gym at work doesn't have this apparatus.

This is an L-lift, it can be done with those wee press-up handles, if you don't have a dip station. I can't do this yet!!

I have been doing 5:2 now for 2 months exactly. Weight loss has been fine really, but I have just finished 6 weeks of Jillian Michaels Shredding, and in the last 5 weeks of it I lost 19cm. When I started exercising I stopped losing weight, but that only lasted for a couple of weeks. If I have a blow out week, then I know that I'll put weight back on, but as long as you keep track of things, you loose it again pretty quickly.
Shredding is only 20 minutes, so you can squeeze it in, and I only did it Mon - Fri, so it took me more than 30 days, as I did each level for 10 days, thus it took me 6 weeks. I do swim too, but sometimes just 1km once a week. I'm also a member of curves, but I have been a bit too busy to make the time to go, so I just go for my measuring and fat%, as then I know that it is accurate.

A good thought provoking thread on why we should exercise. I think it's true that people's expectations of exercise are a bit twisted by the media and advertising we receive. If you take in too many calories (as most overweight people have), exercising to remove that fat is a massive undertaking, requiring huge effort.
To me, exercise should be viewed as something fun (or even relaxing) so that it's sustainable for a lifetime. Pick things that you love like a walk/run/cycle in a green space or by the sea, playing sport with friends in a team, honing a skill, rediscover something you loved in your youth etc. That way you get the health benefits as a bonus and you don't end up hating it.
The idea of the gym bores me, but the thought of a wee jog by the river by my house, or a game of football with friends is much more appealing.

This is a timely post for me. I've been faithfully 5:2ing and fitting in 16:8 as well where I can. About 5 weeks ago I started the 30 Day Shred and have moved on to the Jillian Michaels Ripped in 30 workout. I have been disappointed with my weight loss, although I have lost a few centimeters on waist, hips, thighs and arms. Clothes fit better and I know I look better. But I'm only 5'3 1/2" - I don't want to be 10 stone for the rest of my life.

I guess what I want to know is - will I eventually lose weight continuing as I am? I could accept (some days more grudgingly than others) it taking a long time, longer than if I had just joined Weight Watchers and not done any exercise, but I need to know that it will eventually come off. I think my head is getting there but reassurance would be most welcome.

So you look better, feel better (?) and your clothes are looser? You've not put weight on and you're fitter and smaller. What's not to like there? Would WW have done a better job for you?

I'm also 5" 3 ish and currently 12 stone something...a lot of that is now muscle. I feel remarkably thin, weird tho that sounds but it's because I'm getting fit. I WILL never be less than 10 stone because of how I'm shaped, etc and muscle weighs 3 x fat but is denser.

You can be lighter but you may not be healthier. It might be better to start to think more about body composition and body image, rather than your "goal" on a scale.

But yes, in answer to your question, you will eventually lose more weight. Cleaning up your diet if you want to be less bloated feeling might be another avenue for you, no bread etc...

But in reality, if you achieved your ideal weight, would it make you happy and would you actually be healthier? I'm asking really whether your attaining your ideal weight is more important than the gains from exercise??

If you are lucky enough to age without exercise and not experience loss of agility, core stability, or joint pain that's great, but I say use it or lose it.

Boo Hoo, I wish I COULD exercise. I've been banned by my doctor and specialist. I'm not even supposed to do the gardening, but I do.
I WILL start exercising again as soon as the doc says I can. But for those of you who can, keep it up, you are inspiring.