How To Gain Muscle Mass If You Are Diabetic

2024 Author: Samantha Chapman | [email protected]. Last modified: 2024-01-15 13:47

Setting up strength exercise programs can help people with diabetes control their condition, often reducing the need for major lifestyle changes or ongoing medical treatment. Starting moderately, including resistance training, helps to increase metabolism and reduce body fat. It can also help increase insulin sensitivity in the body, allowing muscles to process and hold glucose more effectively. Follow these guidelines to learn how to gain muscle while having diabetes.

Steps

Step 1. Consult your physician before starting your bodybuilding regimen

It is advisable to undergo a full physical exam before starting any training program. Your doctor can determine if you are fit enough to start building muscles. Your healthcare provider will likely advise you against resistance exercise if you have any of the following symptoms:

• Glycemia higher than 250 mg / dl.
• Chronic heart or kidney problems.
• Uncontrolled circulatory problems in the limbs or ocular blood vessels.

Step 2. Know the warning signs of overexertion

Diabetics face a risk of hypoglycemia during resistance training. Blood glucose levels can deplete with exercise, resulting in a wide range of symptoms that can include headaches, tremors, excessive sweating, rapid heartbeat, and confusion. If you suffer from some of these symptoms while exercising, take the following steps:

• Stop exercising and test your blood glucose level.

  If the results show a level below 100 mg / dL, wait 15 minutes and repeat the test. If you are still experiencing hypoglycemia, stop exercising for that day. Do not resume physical activity until symptoms subside.

  If you take insulin, consume a rather small portion of high-sugar food or a drink. Fruit juices, raisins or peaches can provide the body with the sugar it needs, neutralizing the effects of hypoglycemia

• Wait for the symptoms to subside rather quickly, if not, have another snack, wait a little longer and then repeat the test.

Step 3. Engage in a muscle building program

You can do a search online to find some general guidelines for gaining muscle mass with diabetes. In principle these are the main aspects:

• Work out at least twice a week.
• Do 8 - 10 exercise sessions that target major muscle groups.
• Work up to 8 - 12 reps per session of each exercise.

Step 4. Choose the best exercises to develop muscles

To build muscle mass with diabetes, you should target the main muscle groups of the body with different exercises. Some of those recommended by bodybuilders are:

• Strengthening of the biceps; starts moderately. Strong arms give the idea of general good physical shape and can help you perform exercises aimed at other muscle groups. Major arm exercises include separate barbell curls, bar lifts, kick backs, and sequential lifts.

  • Stand up straight and spread your legs shoulder-width apart, holding the dumbbells / bar at your hips with a grip on hand (palms facing forward).
  • Bring the weights up to shoulder height, then continue lifting them to the ceiling, focusing on the contraction of the arm and chest muscles.
  • Return the weights (in a controlled motion) to the starting position. Repeat.
• Lifts, bench press, leg press - these are all great exercises.
• Do squats with your legs at no less than 90 degrees (at the height of the chair). When you are strong enough, increase the workload by holding the weight of the bar behind your neck, it must be resting on your shoulders (with your hands) while doing squats.
• Do leg raises, leg thrusts, sit-ups, push-ups, lifts.
• Walk the dog, the children, go yourself, for longer and more often.

Part 1 of 4: Back

Step 1. Strengthen your back muscles

The back is made up of 3 muscle groups, the largest being the great dorsal. While lifts, lifts, and pull-downs separate key back muscles, deadlifts work on all three at the same time.

• Here's how to do deadlifts correctly.

  • Keep your back straight. Bend your knees and grab the bar with an alternating grip.
  • Lift the weight off the floor. When you straighten your legs, pull your shoulders back. Repeat.

  Part 2 of 4: Chest

  

  Step 1. Strengthen your chest

  The fly and pullover exercises complete the routine.

  • The typical exercise for building muscle mass in the pectorals is the bench press.

    • Lie down on the bench, grab the bar with a wide grip and push it off the rack.
    • Inhale as you bring the bar down to your chest.
    • Exhale when you raise the bar upwards. Repeat.

  Part 3 of 4: Legs

  

  Step 1. Tone your legs

  They make up one of the largest muscle groups in the body. The thigh is made up of the hamstrings and the quadriceps in the front.

  • Squats play an important role in most bodybuilders exercises.

    • Stand upright with the barbell on your shoulders, holding it with a wide grip.
    • Bend your knees until your thighs are parallel to the floor.
    • Raise yourself back to the starting position. Repeat.

    Part 4 of 4: Taking Medication, Sleeping, Resting - Recovery Methods

    

    Step 1. Get enough rest to recover from stress (avoid nervous stress that complicates diabetes and makes healing more difficult) and to allow muscles to develop

    

    Step 2. Ask your doctor about techniques for reducing blood sugar and the need for insulin during sleep (night or day); do not eat anything other than a light protein snack before going to sleep, in particular stop eating nutrient-free foods 2 or 3 hours before going to bed, during those hours drink only water (not alcohol, caffeine or other stimulants); repeat to yourself:

    "That the food will be there the next day too."

    • If you take insulin or other diabetes medications and think you "should have a snack" before bed to prevent low blood sugar (hypoglycemia) at night, how can you "avoid" an excess of insulin? Talk to your doctor to adjust the dose of your medications so you don't need them of a late night snack.

    • If you are hungry after dinner, these "allowed" foods have little, if any, carbohydrates and calories, so eating "one" does not cause weight gain or blood sugar. Choose a "granted" food For example:

      • A can of diet soda.
      • A serving of sugar-free gelatin.
      • Five small carrots.
      • Two crackers.
      • A vanilla wafer,
      • Four almonds (or similar nuts)
      • A chewing gum or a small hard candy.
    • Give your nerves, liver and digestive system time to complete their process and rest to recover from the sugar that is produced by [continued] digestion after you fall asleep. Thus the blood sugar level is lower and you stop the processing of fat and sugars by the liver (in this way you also allow detoxification).

    

    Step 3. Consider sleeping almost on an empty stomach, without taking sleeping pills to facilitate sleep (sleep naturally), unless you wake up feeling unrefreshed

    If you have to get up and have little time to sleep, Not automatically eat a full meal at breakfast when you haven't had time to fast enough (including sleep), but, again, eat a light snack to reach 10-12 hours after the previous evening's dinner; in this way the body continues to use the sugar already present in the blood. "Be careful: eat the light snack, but as necessary to prevent diabetic hypoglycemia," follow the doctors' instructions. A healthy fasting period is important if it is effective for your diabetes level.

    If you have trouble getting back to sleep, try this method: take a deep breath (count the seconds of each slow breath to occupy your mind) or take supplements to help you fall asleep. So, if you need help sleeping after a short interrupted sleep, consider taking the following in a proper combination: (1) Take calcium, magnesium and vitamin D3 in tablet, plus B vitamins, omega3 or omega 3 -6-9, all elements that work to facilitate relaxation! (2) Eat a "small portion of low-calorie or low-protein salad," such as turkey or chicken, or almonds, walnuts, pecans, sunflower seeds, pumpkin seeds, pistachios, unpeeled red peanuts (these seeds and all kinds of nuts also contain essential oils!). Protein initially raises blood sugar less, but gradually turns into sugar. (3) Take (a) valerian, a relaxing herb that reduces pain, and (b) melatonin, a sleep-regulating hormone, or other herbs that can help you fall asleep. If you wake up too early, drink water and consider taking just another dose of sleeping pills, as long as four hours have passed since the last time you took it. (4) Take a pain reliever or antihistamine that causes drowsiness and does not raise blood pressure, such as Trimeton - this is chlorphenamine maleate. (Do not take any sugary liquid antihistamines, cold medicines, or pain relievers in "syrup".)

    Advice

    • Measure your blood glucose level before and after each workout. This allows you to track your progress.
    • Vary your workout (so you don't get used to the muscles). Muscles stop gaining mass when they perform the same routine over and over. You need to resume the process with different exercises or vary your favorites.
    • Balance your strength training program with an aerobic exercise regime and proper nutrition.
    • A personal trainer can help you devise a strength training program tailored to your situation.
    • Eat a complex carbohydrate snack after your workout to replenish your body.