Are You At Risk Of Contracting Diabetes
unbelievable, but today there are at least 20 million people living with
diabetes in America and the sad part is that it was possible to prevent and
heal pre-diabetes and diabetes type 2 naturally with balanced nutrition, and
risk of getting the disease drop by a staggering 60 percent if they manage to
lose just 10 pounds by following a healthy diet and engage in regular exercise
such as walking, according to a report published in the New England Journal of
Medicine. (May 3, 2001).
This term means that you are at risk for getting type 2 diabetes and also heart
The good news is if you have pre-diabetes you can reduce the risk of getting
diabetes type 2 and even return to normal blood glucose levels if you follow
the guidelines in this article.
Type 2 diabetes
Formerly called adult-onset diabetes, this is the most common form of diabetes.
This form of diabetes usually begins with insulin resistance, a condition in
which the body cannot use insulin properly. People can develop this type of
diabetes at any age and is usually associated with today’s modern lifestyle of
fast food, stress and no exercise.
Being overweight and inactive increases the chances of developing type 2
diabetes dramatically. Traditional treatment includes taking diabetes
medicines, aspirin daily, and controlling blood pressure and cholesterol with
But with modest weight loss and moderate daily physical activity, you can delay
or even prevent type 2 diabetes and lead a normal life. Lets look at a few
steps you can use straight away in your daily life that will make a big
difference to your condition.
Strength Training – Researchers have reported a 23% increase in glucose
uptake after four months of strength training. Because poor glucose metabolism
is associated with adult onset diabetes, improved glucose metabolism is an
important benefit of regular strength exercise.
Nowadays you do not have to live in a gym to put on functional muscle. Short
High Intensity sessions performed once a week is all that is required to
improve glucose metabolism and lose weight.
The strength training technique I use requires just twenty to thirty mins per
week. Gone are the days of the five-day a week program with 6 to 12 sets per
body part that, method has never worked. One short intense strength-training
workout a week will elevate your metabolism more than you ever thought
The two main components of this technique are the intensity of the exercise and
the recovery after the exercise. Infrequent, short, high intensity weight
training sessions, followed by the required amount of time to recover and
become stronger is what is needed to increase functional lean muscle and
improve glucose metabolism.
Nutrition – The way to lose body fat and maintain muscle is to have a
food program for life. Quality food and more energy output are the basics
you’ll need to go for. Bulk foods that fill you up and don’t fill you out,
foods that are low in fat and sugar which
aren’t refined should be the ideal.
Small frequent meals should be consumed during the day each containing a little
protein to maintain muscle and energy levels. Foods with vital vitamin and
mineral supplements should also be taken on a daily basis. A high quality
broad-spectrum vitamin and mineral supplement should also be taken on a daily
As before get the calories from high quality food but if you can’t, utilize a
blender to make concoctions from skim milk with whatever additives you want to
use, just as long as you keep count of the calories for your daily total.
Now use these blender mixtures and solid food for your daily feedings. Spread
it out over many small meals a day instead of the traditional three meals a
day. The way to keep track of weight loss is to buy a calorie counter and
record your daily calorie intake for a week.
Exercise – Fat is burned from the body when cells oxidize to release
energy in the form of exercise. When the exercise is done slowly to moderately
then the majority of energy is taken from the fat stores.
The key to effective aerobic training that burns off maximum fat is long-term
consistency not intensity. It doesn’t matter if you run a mile, jog a mile or
walk a mile you will burn exactly the same amount of calories.
The best exercise by far for the purpose of fat-loss is fast walking either
indoors on the treadmill or outdoors. Other aerobic activities are the
treadmill, bike, climber or any other training gear found in or out of the Gym.
Make no mistake about it you can do a lot to lower your chances of getting
diabetes. By exercising regularly, reducing fat from your diet and losing
weight can all help you reduce the risk of developing type 2 diabetes?
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss
and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now
for your ‘free’ weight loss or muscle building e-courses.