I've created this blog as I've started a diet and exercise plan that's free and works and wanted to share it.
It's hugely inspired by Michael Mosely and the 5:2 Diet along with his Fast Exercise book - http://thefastdiet.co.uk/
I've lost nearly a stone in just over a month. I won't bore people with this science but here's what the regime consists of:
Fasting twice a week - Only eating 500/600 calories:
To do this I have settled on having a banana for breakfast followed by 250 calories worth of mixed unsalted nuts & raisins throughout the day.
I allow myself cups of tea as well as lemon water which is quite beneficial according to this - http://www.lifehack.org/articles/lifestyle/11-benefits-lemon-water-you-didnt-know-about.html
I also keep packets of Superdrugs Lighter Life meals which are especially designed for the 5:2 diet to have for an evening meal but don't always have them -http://www.superdrug.com/brandshop/lighterlifefast
Running and strength exercise:
I will go running three times a week (around 4/5km) - Twice on the morning after fasting and on a Sunday when I will go an extra 1km or so.
On the morning after fasting I will adopt the fast exercise rule of interval running. Basically 4 x 20 second bursts of sprinting within a 4/5k run.
Strength exercise is something I do four times a week, on non-running days, and consists of the following:
30 Press Ups
30 second Wall sit
30 crunches
30 dips
30 second plank
15 squats
30 second side plank/lunges
I'll go through this twice. I also do separate hamstring exercises before and after to warm up and cool down.
So, a typical week on the regime for me looks like this:
Monday - Strength ex.
Tuesday - Fast & Strength ex.
Wednesday - Run with intervals
Thursday - Fast and Strength ex.
Friday - Run with intervals
Saturday - Strength ex.
Sunday - Standard run with extra distance
The exercise part of the diet is all about intensity which is explained in detail in the Fast Exercise book which has been tremendously helpful -http://www.amazon.co.uk/Fast-Exercise-Michael-Mosley/dp/1780721986
I'm hoping to lose a further stone before summer and I'm tracking my progress here: https://thefastdiet.co.uk/fast-diet-tracker/
On my non-fasting days I haven’t held back on eating. I may look at this if my weight loss starts to plateau but so far it hasn’t hampered my progress.
Overall, it's simple and effective. All it requires is a bit of self-discipline.
Any questions give an e-mail harryhainstock@hotmail.com
