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Diabetics Need FaceMelting Love Too!

Michelena B.

Any suggestions for insulin dependent diabetics....like weight training?.....more protein? .. I don't know what I'm doing.

Michelena, the basics don't change much for diabetics: get the ok from your doctor, and then find a program that will keep you accountable to a regular exercise routine. As far as the specifics, cardio should be your top priority. Getting to a consistent 5 days a week of relatively vigorous 'metcon' [ or 'metabolic conditioning'] can be done through slowly progressing from 10-20 minutes a day of moderate stationary bike, treadmill [maybe on a mild incline], or walking outside. Moving the amount of time up to 30-40 minutes daily, and then bringing up the intensity of the exercise as weight comes off is the safest approach, as attempting to jog or run with any excess weight poses a risk to the knees.

As for Strength training, it's totally safe for diabetics, totally effective [according to all available literature], and is essential to shaping the physique and burning fat. Resistance training 2-3 times a week should be considered the minimum, and the goal is to do between 15-30 minutes 5 times a week.

Ideally, you would work your way up to a full hour of vigorous exercise daily, with about 40 minutes coming from cardio, and 20 minutes coming from intense resistance.

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