People at risk of getting the disease drop by a staggering
60 percent if they manage to lose just 10 pounds by following
a healthy diet and engage in regular exercise such as walking,
according to a report published in the New England Journal
of Medicine. (May 3, 2001).
Pre-diabetes
This term means that you are at risk for getting type
2 diabetes and also heart disease. The good news is if you
have pre-diabetes you can reduce the risk of getting diabetes
type 2 and even return to normal blood glucose levels if
you follow the guidelines in this article.
Type 2 diabetes
Formerly called adult-onset diabetes, this is the most
common form of diabetes. This form of diabetes usually begins
with insulin resistance, a condition in which the body cannot
use insulin properly. People can develop this type of diabetes
at any age and is usually associated with today’s
modern lifestyle of fast food, stress and no exercise.
Being overweight and inactive increases the chances of developing
type 2 diabetes dramatically. Traditional treatment includes
taking diabetes medicines, aspirin daily, and controlling
blood pressure and cholesterol with prescription drugs.
But with modest weight loss and moderate daily physical
activity, you can delay or even prevent type 2 diabetes
and lead a normal life. Lets look at a few steps you can
use straight away in your daily life that will make a big
difference to your condition.
Strength Training - Researchers have reported
a 23% increase in glucose uptake after four months of strength
training. Because poor glucose metabolism is associated
with adult onset diabetes, improved glucose metabolism is
an important benefit of regular strength exercise.
Nowadays you do not have to live in a gym to put on functional
muscle. Short High Intensity sessions performed once a week
is all that is required to improve glucose metabolism and
lose weight.
The strength training technique I use requires just twenty
to thirty mins per week. Gone are the days of the five-day
a week program with 6 to 12 sets per body part that, method
has never worked. One short intense strength-training workout
a week will elevate your metabolism more than you ever thought
possible.
The two main components of this technique are the intensity
of the exercise and the recovery after the exercise. Infrequent,
short, high intensity weight training sessions, followed
by the required amount of time to recover and become stronger
is what is needed to increase functional lean muscle and
improve glucose metabolism.
Nutrition - The way to lose body fat and
maintain muscle is to have a food program for life. Quality
food and more energy output are the basics you'll need to
go for. Bulk foods that fill you up and don't fill you out,
foods that are low in fat and sugar which aren't refined
should be the ideal.
Small frequent meals should be consumed during the day
each containing a little protein to maintain muscle and
energy levels. Foods with vital vitamin and mineral supplements
should also be taken on a daily basis. A high quality broad-spectrum
vitamin and mineral supplement should also be taken on a
daily basis.
As before get the calories from high quality food but if
you can’t, utilize a blender to make concoctions from
skim milk with whatever additives you want to use, just
as long as you keep count of the calories for your daily
total.
Now use these blender mixtures and solid food for your
daily feedings. Spread it out over many small meals a day
instead of the traditional three meals a day. The way to
keep track of weight loss is to buy a calorie counter and
record your daily calorie intake for a week.
Exercise - Fat is burned from the body
when cells oxidize to release energy in the form of exercise.
When the exercise is done slowly to moderately then the
majority of energy is taken from the fat stores.
The key to effective aerobic training that burns off maximum
fat is long-term consistency not intensity. It doesn’t
matter if you run a mile, jog a mile or walk a mile you
will burn exactly the same amount of calories.
The best exercise by far for the purpose of fat-loss is
fast walking either indoors on the treadmill or outdoors.
Other aerobic activities are the treadmill, bike, climber
or any other training gear found in or out of the Gym.
Make no mistake about it you can do a lot to lower your
chances of getting diabetes. By exercising regularly, reducing
fat from your diet and losing weight can all help you reduce
the risk of developing type 2 diabetes?
>>
Click here for Tom Venuto's Burn the Fat Feed the Muscle
program
>> Click here for Pete Sisco's Maximum Strength Program (Generate optimum workouts to achieve maximum results. Average
increase in strength of 70.2% in 30days) |
