I remember when was in my early high school years, an orthopedic doctor asked me to ever workout because of my genetic compressed back bone which created a lot of issue in my right knee.
I being so passionate about workout, found it insane to never workout in my life. I fortunately got into health and fitness profession which helped me understand that Exercise is not to be chosen randomly but has to be scheduled well.
Before I explain you the schedule of exercise for fat loss and type 2 Diabetes, I want to ask you which exercise according to you is the best form of exercise?
Hmm… think think…. 😯
What are you thinking? Walking/ yoga…. I’m sure you thought this… 😈
Walking is one of the components of fitness but only walking is not the best exercise especially for fat loss and diabetes control.
Understand the 5 fitness components from my previous blog: Know the 5 fitness components <<Click Here
If you really want to be fit
If you really want to lose fat
If you really want to reverse diabetes
If you really want to go off medication
Then resistant training is mandatory
The logic behind this is: The more muscle mass you have, the lesser will be your body fat percentage. Muscle have glycogen stores (Glucose stores), therefore when you weight train, it increases the uptake of glucose to fill in the glycogen stores which got used up during workout.
Read my previous blog: Women and Weight Training benefit <<Click here to know more about weight training.
“It actually signals the glucose to enter the muscle cells,” says Joey Gochnour (MEd, RD, LD, a nutritionist and certified personal trainer with the Division of Recreational Sports at the University of Texas in Austin)
As per American Diabetic Association- A diabetic must do 2 workouts of weight training in a week and 3-4 workouts of cardio/ aerobic
Which exercises are important in resistant training?
Stick to more of structural compound moments like
Looks simple but can be difficult initially. This exercise is just like sitting on the Indian Style Toilet. Keeping your back straight, leg gap parallel to your shoulder length and while moving down, bending your knees outwards will keep is more steady and leads to less injury while exercising.
Yet another simple looking but can be difficult initially exercise. Take a step forward and bend you backward knee.
Simple exercise. Just stand on a step and raise your body upwards by raising your ankle.
This exercise can be done with the support of machine.
Another briliant exercise for back muscles and fat loss. Keep the back parallel to the floor, knees slightly bent and taking the dumble to its fullest across your back.
Can be done on machine or with a barbell.
Just like you lift a cycle lying on the floor, pick up the barbell by keeping your back straight and tight.
Note: After doing resistant/ weight training, you’ll lose more fat than muscles, therefore, you’ll lose more in inches than in weight.
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