Personal Trainer Recommendations???

[IZ THE LEG END]

A little background, I was diagnosed with diabetes back in May 2015. After a couple of months of testing I was labelled as LADA/1.5.

Previous to this diagnosis I have always been very active and taken reasonable physical care of myself. I ran 5 marathons in 5 days, played Ice Hockey weekly and was running/cycling/swimming on a daily basis.

I have never really paid so much attention to the finer details of my nutrition, other than to aid my physical performance, i.e. running my ultra I was consuming upwards 6000 calories. I have always been able to channel my training into cardiovascular easily by setting myself a target and a goal.

I've had a rollercoaster couple of months with my bloods, I'm just trying to get a good hand on them, just before Christmas my bloods were off the scale on my meter so began with Basal (Levemir). I still take oral meds but my spikes during the day require attention (but that's a different story).

I have never been a big fan of the weights, but I have found a particular draw to this type of training recently and I was wondering if anyone could recommend any personal trainers that either converse/expertise with diabetes management? I have seen from reading literature and books that activity can also help to normalise blood sugars also to an extent.

I have 2 holidays planned this year and I have set a goal of achieving the "beach body" as am sure most of us do... I am trying to train at the minute but I'm not sure on what direction I should be taking, and all whilst I do NOT want to lose my cardiovascular abilities as I have more charity runs planned for 2017/17...

If anyone can recommend any personal trainers or self taught regimens that would be great

Thank you in advance

Izzy

 

[mekalu2k4]

A little background, I was diagnosed with diabetes back in May 2015. After a couple of months of testing I was labelled as LADA/1.5.

Previous to this diagnosis I have always been very active and taken reasonable physical care of myself. I ran 5 marathons in 5 days, played Ice Hockey weekly and was running/cycling/swimming on a daily basis.
Izzy

Hi, first off, I cannot advice anything as I myself still experimenting with various exercise regimes. However I am very surprised to see that a guy like you who runs marathons and spending 6k+ calories in one go - is it possible to get Diabetes still? What went wrong? do you blame the genes of your family heritage? or any other factors?

Then I looked at your profile, you are much younger and a very active person when compared to me. All my family are T2D folks, I am the eldest, now trying to exercise and hoping to avoid onset of T2D at least for few years.

Can you write something in that aspect of 'avoiding onset of T2D through healthy diet + exercises' especially for people with family history of T2D?

 

[IZ THE LEG END]

Hi, first off, I cannot advice anything as I myself still experimenting with various exercise regimes. However I am very surprised to see that a guy like you who runs marathons and spending 6k+ calories in one go - is it possible to get Diabetes still? What went wrong? do you blame the genes of your family heritage? or any other factors?

Then I looked at your profile, you are much younger and a very active person when compared to me. All my family are T2D folks, I am the eldest, now trying to exercise and hoping to avoid onset of T2D at least for few years.

Can you write something in that aspect of 'avoiding onset of T2D through healthy diet + exercises' especially for people with family history of T2D?

Hi,

I was only consuming such calorie amounts whilst doing my ultra events, it's been around 2 years since my last... Normal day to day I'm no different, I did tailor my calorie intake with respect to my stage of training at the time...

At the minute I'm building my distance running back up but not running much past a half marathon just yet...

My diabetes (LADA/1.5) is brought on (so I'm told by the doctor) due to GAD antibodies attacking and killing off my beta cells which produce the insulin...

I'm not really sure I could/am the best person to advise on type 2 or any type really as I am just getting my head into this at the moment...

I am however half way through Dr Bernsteins Diabetes Solutions now that's a great read I've only had it a few days and I read every chance I get seems to have some interesting approaches to diet and exercise maybe worth picking this up was about £8 in iBooks...

Sorry I cannot be any more help than that...

Now it you want to run an ultra I could give you a running plan ? But like I say I am learning about diet all over again... So cannot advise on this sorry

Izzy

 

[Mrs Vimes]

Hi Izzy, might be worth you looking up Roddy Riddel. He was a competing cyclist before being diagnosed type 1. He got into ultra marathons like the Sabre? Across the deserts and all that.
I've met him at an Animas sports weekend (might be worth you looking that up I got a lot of good advice) and he was a top bloke.

 

[IZ THE LEG END]

Hi Izzy, might be worth you looking up Roddy Riddel. He was a competing cyclist before being diagnosed type 1. He got into ultra marathons like the Sabre? Across the deserts and all that.
I've met him at an Animas sports weekend (might be worth you looking that up I got a lot of good advice) and he was a top bloke.

Thank you

I will give this a shot!!! Appreciate your time thank you

Izzy

 

[TorqPenderloin]

Can't say I'm aware of any professional literature on the subject but I'd certainly be interested to know what is out there.

I suppose it depends on what your goals are for weight training, but if you plan to continue your long distance running you may find it difficult to add muscle. I am by no means a long distance runner, but I've found that exceeding 1hr runs and/or exceeding 30miles/50kms a week starts to affect my progress in the gym. If your goal is simply fat loss then that won't be an issue.

 

[IZ THE LEG END]

Can't say I'm aware of any professional literature on the subject but I'd certainly be interested to know what is out there.

I suppose it depends on what your goals are for weight training, but if you plan to continue your long distance running you may find it difficult to add muscle. I am by no means a long distance runner, but I've found that exceeding 1hr runs and/or exceeding 30miles/50kms a week starts to affect my progress in the gym. If your goal is simply fat loss then that won't be an issue.

I love my long distance running and its that I don't want to lose, but I would love to learn the weights I don't particularly want to bulk up but to be able to cut and develop a much better physique is what I'm looking for whilst maintaining my cardio abilities, I've never tried anything with respect to weights etc so it's a completely new venture for me.

Plus managing the blood sugar levels alongside I see this as a challenge and I'm always up for one of those . Thanks for your input it's much appreciated.

Thanks izzy

 

[dbr10]

I am however half way through Dr Bernsteins Diabetes Solutions now that's a great read I've only had it a few days and I read every chance I get seems to have some interesting approaches to diet and exercise maybe worth picking this up was about £8 in iBooks..

Izzy

Yes. Read that too. Found it very informative. Basically about reducing carb so that you need less medication. Also so that mistakes in insulin dosage are not so catastophic.

Try Jenny Ruhl's Blood Sugar 101 too.

If something is harmful, eat less of it. Makes perfect sense to me and probably the average 5 year old - but not to doctors, apparently.

 

[SamJB]

Hi Izzy,
I've been following the training program in the book Bigger Leaner Stronger by Michael Matthews, for about 8 months. I've got my honeymoon in 3 months and wanted to look good for that.

Like you, I'm into running (trails are my favourite), but not done ultras. I needed a bit of guidance with weights because I've done weights for years without getting the "ripped" physique. The book is really good and it does work.

The premise is, only do compound exercises; ones that work more than one muscle group. E.g. Bench press, squats, pull ups. If you can do 6 reps, move the weight up, if you can't do 4 reps, then it's too heavy. Also, you need to bulk to put muscle on, so you'll need to eat around 2800 cals. Bulking will put fat on too, so you'll need to cut your cals to around 1800. Honestly, the book is brilliant, it does work.

You can easily do weights with running, but you'll need to do cardio a few hours after weights.

 

[IZ THE LEG END]

Hi Izzy,
I've been following the training program in the book Bigger Leaner Stronger by Michael Matthews, for about 8 months. I've got my honeymoon in 3 months and wanted to look good for that.

Like you, I'm into running (trails are my favourite), but not done ultras. I needed a bit of guidance with weights because I've done weights for years without getting the "ripped" physique. The book is really good and it does work.

The premise is, only do compound exercises; ones that work more than one muscle group. E.g. Bench press, squats, pull ups. If you can do 6 reps, move the weight up, if you can't do 4 reps, then it's too heavy. Also, you need to bulk to put muscle on, so you'll need to eat around 2800 cals. Bulking will put fat on too, so you'll need to cut your cals to around 1800. Honestly, the book is brilliant, it does work.

You can easily do weights with running, but you'll need to do cardio a few hours after weights.

@SamJB I will see if I can download this I got about 6 months before holiday... This along with juggling the start of insulin I see a challenging few weeks but I'm up for that!

Thanks again pal much appreciated

Izzy

 

[ElyDave]

Hi, first off, I cannot advice anything as I myself still experimenting with various exercise regimes. However I am very surprised to see that a guy like you who runs marathons and spending 6k+ calories in one go - is it possible to get Diabetes still? What went wrong? do you blame the genes of your family heritage? or any other factors?

Then I looked at your profile, you are much younger and a very active person when compared to me. All my family are T2D folks, I am the eldest, now trying to exercise and hoping to avoid onset of T2D at least for few years.

Can you write something in that aspect of 'avoiding onset of T2D through healthy diet + exercises' especially for people with family history of T2D?

Type1 is autoimmune, nothing to do with what you eat. My diagnosis came the day after I ran a 23 mile hill race in the lake district. I had had the flu about 4 months earlier, snd i believe my fitness helped stave off the symptoms for longer. I went back a year later and beat that time. I was eating ridiculous quantities myself then as well.

Your fitness level is not a clear indicator of diabetes risk just in itself, you only need to look at Sir Steve Redgrave to see that. In his case I do wonder though whether his massive daily doses of carbs to fund his training essentially "wore the pancreas out" or somehow degraded his bodies ability to respond to the insulin

 

[ElyDave]

Hi Izzy,
I've been following the training program in the book Bigger Leaner Stronger by Michael Matthews, for about 8 months. I've got my honeymoon in 3 months and wanted to look good for that.

Like you, I'm into running (trails are my favourite), but not done ultras. I needed a bit of guidance with weights because I've done weights for years without getting the "ripped" physique. The book is really good and it does work.

The premise is, only do compound exercises; ones that work more than one muscle group. E.g. Bench press, squats, pull ups. If you can do 6 reps, move the weight up, if you can't do 4 reps, then it's too heavy. Also, you need to bulk to put muscle on, so you'll need to eat around 2800 cals. Bulking will put fat on too, so you'll need to cut your cals to around 1800. Honestly, the book is brilliant, it does work.

You can easily do weights with running, but you'll need to do cardio a few hours after weights.

sounds good if its working. Much as I like it, I think less running for me this year due to foot problems. Long distance ultra running to be replaced by long distance cycling, target at least one 200km ride this year. I'll still throw in the odd shorter race.

 

[IZ THE LEG END]

sounds good if its working. Much as I like it, I think less running for me this year due to foot problems. Long distance ultra running to be replaced by long distance cycling, target at least one 200km ride this year. I'll still throw in the odd shorter race.

Good luck this year with the cycling

 

[TorqPenderloin]

I think something like what SamJb mentioned is an excellent idea and worth looking into. I think it would add a lot of value without too many compromises.

Targeting specific muscle groups and targeting specific body transformation goals (bulking or cutting) is generally most effective. However, most people aren't interested in devoting 5 days to the gym and aren't comfortable gaining 15-20 lbs in a short amount of time. If you ever look at professional bodybuilders they often gain 50 lbs in the off season even if it means only 5 of that is muscle. Again, that is generally very effective, but it's not very realistic for the average person.

I like Sam's approach because it's the same type of weight lifting, but structured in a way that may only require 3 days in the gym instead of 5. It's the 4-6 rep mindset that is especially valuable.

As you increase your reps per set you begin to transition more and more into cardio. Doing 12 reps is certainly better than nothing, but to me....that's cardio...and you're already getting plenty of that.

 

[tim2000s]

I don't know if you've ever looked at bodybuildiong.com, but it has a good training resource: http://www.bodybuilding.com/fun/training.html

You can select what your goals are and then it will help you select a plan to follow. That might be helpful. I personally also like Lean Gains although I use a combination of the Metabolic Diet, German Body Composition training and old fashioned low rep strength training.

 

[IZ THE LEG END]

I don't know if you've ever looked at bodybuildiong.com, but it has a good training resource: http://www.bodybuilding.com/fun/training.html

You can select what your goals are and then it will help you select a plan to follow. That might be helpful. I personally also like Lean Gains although I use a combination of the Metabolic Diet, German Body Composition training and old fashioned low rep strength training.

Thanks Tim I will give this a look too.

Much appreciated, I am just about to head out into the desert for another rig so I have plenty of literature to keep me going thanks

Izzy

 

[ElyDave]

I think something like what SamJb mentioned is an excellent idea and worth looking into. I think it would add a lot of value without too many compromises.

Targeting specific muscle groups and targeting specific body transformation goals (bulking or cutting) is generally most effective. However, most people aren't interested in devoting 5 days to the gym and aren't comfortable gaining 15-20 lbs in a short amount of time. If you ever look at professional bodybuilders they often gain 50 lbs in the off season even if it means only 5 of that is muscle. Again, that is generally very effective, but it's not very realistic for the average person.

I like Sam's approach because it's the same type of weight lifting, but structured in a way that may only require 3 days in the gym instead of 5. It's the 4-6 rep mindset that is especially valuable.

As you increase your reps per set you begin to transition more and more into cardio. Doing 12 reps is certainly better than nothing, but to me....that's cardio...and you're already getting plenty of that.

It does depend what you're looking for, but I appreciate your point.

For me, my strengths workouts are a vinyasa (continuously moving) yoga practice and varying strength-endurance weights sessions with moderate weights and reps, but very little rest between sets, if any. The intent being not to bulk up, but to help increase muscle resilience/resistance to fatigue and moderate muscle gain if any. The fatigue resistance comes in handy when your whole body is screaming at you to stop after 30 miles of a 40 mile ultramarathon.

 

[zicksi101]

Hi Izzy,

One very simple, no nonsense plan that I like to use is Stronglifts 5x5: http://stronglifts.com/5x5/.

It works well for me, as it's one that I can do with limited gym time (when I do weights it's generally during my lunch hour).

As a general, core strength benchmark I used planks. So when I started I could hold a plank for 1 minute, but after 2 months of this style of training a couple of times a week, my plank time improved to 3 minutes.

When I'm also running, I treat the low rep, high intensity weight training as a hard session.

Good luck.

 

[IZ THE LEG END]

Hi Izzy,

One very simple, no nonsense plan that I like to use is Stronglifts 5x5: http://stronglifts.com/5x5/.

It works well for me, as it's one that I can do with limited gym time (when I do weights it's generally during my lunch hour).

As a general, core strength benchmark I used planks. So when I started I could hold a plank for 1 minute, but after 2 months of this style of training a couple of times a week, my plank time improved to 3 minutes.

When I'm also running, I treat the low rep, high intensity weight training as a hard session.

Good luck.

Thanks, I just had a quick glance through this it looks great and I think it may just fit nice into my new run plan that starts on Monday

Thanks much appreciated