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Get Rid of Your Diabetes
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.
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.
Gary is the author of several ebooks, including "Maximum
Weight Loss in Ten Weeks" - the complete ebook and time-saving
solution for burning away unwanted fat, and "Maximum Weight Gain
in Ten Weeks" - easy-to-use and follow techniques that serve as a
guide to muscle growth without having to "live in the gym".
Visit Gary's website at http://www.maximumfitness.com/
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