Can You Build Muscle With Diabetes
It’s been recently reported that around 1 million Australians currently have diabetes, with a large percentage having type 2 Diabetes which is largely caused by general lifestyle, diet, lack of exercise and being overweight..
Losing weight, and living a more healthier lifestyle can help many people, many in fact can rid themselves of the problem completely by controlling their diet, losing weight and exercising regularly.. Building muscle to take the place of body fat is a great way to start.
Building Muscle With Diabetes
Having diabetes does not stop you from building muscle, but you do need to exercise slightly more caution when excising with the condition.
There are many different types of exercises, one of the best for building lean muscle is power or strength training.. the stronger the muscles the more efficient they are at collecting nutrients and oxygen from the blood.. this means that you can perform more physical activity without putting your heart under any strain… The other benefit is that lean muscle mass is great for controlling body fat and the bodies response to insulin which is essential when trying to keep blood sugar levels stable.
The correct intake of protein is essential for building muscle… the more protein your body stores, the faster your muscles will grow.. However the body is constantly using protein for other bodily functions including the production of hormones.. to ensure that you have sufficient protein for building muscles, you need to build and store new protein faster than the body consumes them.. experts agree that 1g of protein per lb of body weight is usually sufficient ( e.g. a man weighting 11 stone (154lbs) should take on board 154g of protein from various sources each day..)
Good sources of protein include:
- Nuts, Pulses
- Some Protein Shakes
Taking a good quality protein shake 30 minutes before training is thought to be the most effective way of loading the body with protein – it helps to boost the uptake of amino acids into your muscles…. but if you have type 2 diabetes you should however avoid taking weight gain shakes – although many of them do contain good quality proteins, they are also packed with calories, carbohydrates and sugar.
Exercise Your Largest Muscle Groups
Experts suggest that you will see the best results by concentrating on the largest muscle groups.. these include the chest, legs and back..
A good selection of exercises include:
- Dead Lifts
- Leg Press
- Bench Press
- Bent Over Rows
- Shoulder Press
These should be performed in 3 sets of between 8 and 12 reps with a minutes rest between sets
Eat Quality Food
Eating after a workout is crucial, the meal should be high in both protein and carbohydrates.. aside from producing energy, they play a crucial role in the release of insulin, which helps control the bodies blood sugar levels.
Those with diabetes need to be particularly careful what types of carbohydrates they consume, eating the wrong types can effect the insulin levels and throw the blood sugar levels out of control.. The key is to avoid bad carbs – processed, refined carbs that are found in white bread, potatoes, pasta and rice and instead take on board good carbs from sources such as fruit, vegetables, whole grain breads, pastas as well as nuts and pulses
Foods with good carbohydrates usually have allow glycemic index (GI) which generally means that they break down more slowly to form glucose, helping to provide a prolonged, more steady release of energy
Drink Drink Drink
If you do not drink suffice water, you become dehydrated, with the human body being made up of 70% water, its little wonder that muscles can literally shrink when dehydrated… did you know that a pound of lean muscle can hold up to 3lbs of water?
Rest And Sleep
Getting enough rest is often overlooked by those trying to build lean muscle.. your muscles need the time to rest and to grow after working out.
Try to make sure that you get sufficient sleep and also have at least 3 days of rest per week ( work out every other day)
Eat Good Fats
Its commonly thought that fat is bad for you….. this is wrong… yes saturated fats. and trans fats can increase cholesterol levels and increase the risk of certain disease ( as well as increase body fat) but good fats such as monounsaturated and polyunsaturated fats can help improve physical health.. They are are also crucial for muscle growth.
Good Fats Include:
- Oily fish ( Salmon, Mackerel, Herring, Sardines)
- Olives and Olive oil
- Peanut Butter
- Nuts including almonds, pecans, cashew, walnuts and macadamia
- Seeds such as sunflower, flax, pumpkin and sesame
Natural Testosterone Boosters
Taking a natural testosterone booster is another excellent option when striving to reduce body weight and build lean muscle mass….
By boosting the bodies natural production of its most crucial androgen hormone, the body responds by reducing unwanted body fat and helping to tighten and increase the size of muscles, boosting strength, energy and as an added bonus helping to improve sex drive and performance ..
A good natural testosterone booster uses clinically proven herbal compounds that trigger the natural production of testosterone and many keen gym goers confirm that the results can be staggering….