Type-2 Diabetic Whole Body for A1C

Transform your fitness journey with this 6-week program designed specifically for individuals managing Type-2 diabetes. Committing to three sessions per week, you'll engage in a well-rounded routine that targets all major muscle groups through a mix of dumbbell and bodyweight exercises. Each workout emphasizes mastering form with lighter weights, ensuring a safe and effective approach to strength training while supporting your A1C goals. Get ready to build strength, improve your fitness, and take control of your health!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Focus entirely on mastering form with lighter weights. Don't worry about lifting heavy.

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