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Are You At Risk Of Contracting Diabetes

By: famoustrainer It is 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 basic exercise.

People at 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).

Pre-diabetes

This term means that you are at risk for getting type 2
diabetes and also heart disease.

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
prescription drugs.

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
possible.

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 basis.

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?

Article Source: http://www.lifeweightloss.com

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.

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