Type-2 Diabetic Whole Body for A1C

Program Description

This workout is geared towards type 2 diabetics with the goal of lowering HbA1c, improving insulin sensitivity, and maintaining lean muscle mass. Important Considerations Before Starting: • Consult Your Doctor: This is paramount. Before beginning any new exercise program, especially with Type 2 Diabetes, you must get clearance from your physician. Discuss this specific program with them. • Blood Sugar Monitoring: You should monitor your blood glucose levels before, during (if feeling unwell), and after workouts to understand how exercise impacts your sugar and adjust your insulin/medication or food intake as advised by your doctor. You should always carry a fast-acting carbohydrate source (glucose tablets, juice) in case of hypoglycemia. • Hydration: Emphasize drinking plenty of water throughout the day, especially before, during, and after exercise. • Listen to Your Body: If you experiences pain (beyond muscle fatigue), dizziness, extreme shortness of breath, or any unusual symptoms, you should stop immediately. • Proper Form Over Weight: Given the goal of maintaining muscle, focusing on correct form is crucial to prevent injury. You should start with lighter weights and master the movements before increasing resistance. • Progression: This program will outline initial recommendations. As you gets stronger, you can gradually increase weight, sets, or reps. • Nutrition: Resistance training is only one piece of the puzzle. A balanced, diabetes-friendly diet (low in refined carbs, healthy fats, lean protein, plenty of fiber) is essential for achieving your goals. Program Overview: • Frequency: 3 days per week (e.g., Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) • Training Split: Full Body (or upper/lower with some overlap for efficiency) • Rep Range: Focus on a moderate rep range (8-15) for muscle hypertrophy and endurance, which can positively impact insulin sensitivity. • Rest Between Sets: 60-90 seconds. • Tempo: Controlled movements. Avoid quick, jerky motions. Aim for a 2-second concentric (lifting) and 2-3 second eccentric (lowering) phase. Progression Strategy: • Weeks 1-2: Focus entirely on mastering form with lighter weights. Don't worry about lifting heavy. • Weeks 3-6: If form is good, gradually increase the weight for each exercise. Once you can comfortably complete all reps with good form for 2-3 sets, it's time to increase the weight slightly. • After 6 weeks: o Increase Weight: The primary method for progression. o Increase Reps: If weight increase isn't feasible, try to add a few more reps to each set. o Increase Sets: Add an extra set to 1-2 exercises per workout. o Decrease Rest Time: Gradually reduce rest between sets (e.g., from 90 to 75 seconds, then 60 seconds). o Introduce New Exercises: After a few months, you can swap out some exercises for similar ones to keep things fresh and challenge muscles differently.

Program Overview

Summary