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Toning up and changing body physique

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Becks33

Well-Known Member
Messages
69
Hi everyone

I’m currently trying to burn some stubborn belly and back fat and trying to build muscle in certain arrears of my body - I mad into fitness and nutrition and want to keep fir and my overall health good too , I also have proliferative retinopathy which I want to keep at a stable!
But my diet completely consists of (soda bread) for carbs healthy fats and protein- my sugar intake is almost zero to none and added sugars i train in boxing 3 times a week for fitness and to shed fat and then the rest of the week I go to the gym to progress in muscle build - but not progress seems to be happening and I find when I do intense excercise my blood sugars go higher , I try and explain this to my diabetic team but they are not interested in weight or body physique I have also been to personal trainers and they have no clue about this and managing type 1 diabetes - does anyone here have any tips or into fitness as much as me? I’m stuck and very conscious of my weight and body so if anyone has a similar experience to me please share

Thanks guys! Xx
 
Hi,

I recently started weight training and noticed the exact same problem. I spoke to my diabetic team about it just yesterday in fact and they advised something super simple - which hadn't even crossed my mind... cardio after weights.
I'm not a fitness fanatic and this is all really new to me, but they advised that when weight training the liver secrets glucose to stimulate muscle repair and growth. So simply doing some cardio exercises after this help to combat the increase quite rapidly.
It's going to be different for everyone, but I noticed the results straight away - might be wroth a shot?
 
Welcome. I'm a fitness enthusiast. Just to let you know, I'm not on insulin (yet this could change very soon.) I just have extremely low insulin, which means exercise spikes my blood sugars, in general, but I have developed strategies to keep my blood sugars down. I suggest you do a lot of testing (I have invested in a couple of CGM's) to see what works for you.
To burn body fat:
I've found running intervals possible, drops my blood sugars after 10 minutes. I follow Chrissie Wellington's Run Faster downloads. I walk in the recovery times, rather than run slowly. I'm able to keep my blood sugars down for her 24, 44, 54-minute sessions. I run these daily after eating.
The stepper works well. My blood sugars go up for the first 10 minutes and start coming down in the next 10 minutes. I do this daily before weights.
I've found weights possible if they're really heavy. I do weights every day. 3 x 8 reps with 3 minutes rest in between each set. Leg extensions, Squats, Split squats, leg press, bench press, lat pull-down and free weight shoulders. I recommend a personal trainer to focus on technique and write a programme with a focus on large muscle groups (like in my list.)
Combine this with intermittent fasting, as outlined by Dr Jason Fung and a LCHF diet.

Good luck.
 
Last edited:

Hi Becks - How long have you been exercising and so on?
 
Hello ,

Years now on and off with the fact I have no changes! But consistently for about 2-3 weeks now x
 


Hi there

Thank you for sharing that with me I will definitely try that tomorrow when I’m at the gym! But if the liver is producing sugar while weight training? I have different days of doing cardio to weight training and I don’t ever want my blood sugars to go above 7 so sounds like if I do weight training that is going to be the case unless I don’t do it I hate this diabetes I really do it restricts me from so much
 
DCUKMod said:
Hi Becks - How long have you been exercising and so on?
Click to expand...

Hi there

On and off for years now - but easily gave up because of no motivation of change in my physical appearance body wise ... and a few months ago been diagnosed with retinopathy severe stage and had surgery twice now so I have got back into it consistently for about 2-3 weeks now
 
2-3 weeks is a very brief time in which to see obvious changes. Stick with it.
 
Hello,

I also struggled the same problems. I am a type one diabetic, I was diagnosed when I was 7 years old. I gained around 22lbs over the last year and became over weight. I struggled to get access to any useful advice from my diabetic team regarding weight loss, fitness and diabetes. I appreciate that the diabetic team focus more on management and medication.

I took it upon myself to do considerable research into weight loss, strength training and type one diabetes. I've now lost those 22lbs and I am stronger, fitter and happier than I've ever been

I'm currently in the process of 'recomoing' my body, with the help of a brilliant personal trainer who specialises in Type 1 diabetes and recomposition and weight loss.

I'm here if you need any advice as I know exactly how you're feeling!

All the best, Ruth x
 
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