Quick Summary 

• The more emotionally attached you are to your health and fitness goals, the clearer they’ll be and the greater you’ll value them.
• Lifting weights to look better is a sound reason to get started, as the health benefits always come as a byproduct.
• Increased muscle mass can help reduce diabetes medication needs and improve blood glucose control.
• You should never go into a set completely shattered. Each set needs to be quality.
• It doesn’t matter how good your training program is: if you don’t control your blood glucose levels, you’ll never build the body you desire.
• Each session should provide the body with a different training stimulus.
• Rest is equally as important as the training itself.
• A professional coach is worth their weight in gold.

What you’re in for?

4,000 Words

Reading Time ~ 26 minutes

HOW TO SET UP A WEIGHT LIFTING PLAN FOR DIABETES

We get all sorts of visitors on DiabeticMuscleandFitness.com: both men and women, ranging from the everyday gym goer to professional bodybuilders with diabetes, sports athletes right through to newly diagnosed teens who haven’t an ounce of muscle to their name.

If the idea of building muscle, getting stronger and improving whole body definition sounds good to you, then you’re in the right place.

The training information I am about to share with you is grounded on the latest exercise science, thousands of gym sessions and countless hours coaching people with diabetes of all shapes and sizes.

Let’s get started.

Weight Training and Diabetes 101

Weight training, also known as resistance, body weight or strength training is one of the most beneficial forms of exercise you can perform, especially if you live with diabetes.

When performed properly, weight training delivers a host of health benefits including,

1. Increased physical strength.
2. Denser, stronger bones.
3. Increased metabolic rate at rest (allows you to eat more calories, whilst staying lean)
4. It burns body fat and helps prevent obesity.
5. Releases key endorphins that make you feel great.
6. Improves balance and coordination.
7. It can protect against sarcopenia (age-related muscle loss)
8. Increased glucose uptake (it can help manage diabetes)
9. Improved blood lipids.
10. Plus, looking jacked and toned in your favourite clothes feels great!

In this article, I want to discuss the most important principles for building a highly effective weight training program for people living with diabetes, whose goal is to build muscle and simply look better naked.

If you are a typical reader of fitness magazines like Muscle and Fitness, Men’s Health, Women’s Health and Oxygen, this article is for you.

What this article is not.

This article does not focus on the goal of building maximum strength for sports like powerlifting and Olympic lifting. I will cover these specific training goals in another article.

Let’s get started…

The Diabetic Muscle and Fitness Training Pyramid.

The Diabetic Muscle and Fitness Training Pyramid outlines all the most important variables that make up a successful weight training program in order of importance. Similar to nutrition, many people prioritize the wrong stuff like what is the best exercise for arms over more important stuff like sets, reps, weight used on the bar and personal values for health and fitness (the driving force).

Let’s run through each aspect of the pyramid and highlight everything you need to know when it comes to getting the most out of strength training with diabetes.

Feel free to download the pyramids and upload them onto your social media if you wish. It’s important other people living with diabetes see these. If you’re using a PC right click and ‘Save As’. If you are using a mobile, hold your index finger down and saving the image.

Also, (if you haven’t already) get signed up to my insiders’ mailing list. You don’t want to miss an update. Strength training science is constantly evolving. I’ll keep you in the loop with anything worth knowing. So sign up and don’t miss a thing.

THE MOST IMPORTANT ELEMENTS OF SETTING UP A WEIGHT TRAINING PLAN IF YOU LIVE WITH DIABETES ARE…

1. PERSONAL VALUES FOR HEALTH AND FITNESS.

Change your mindset, before you change your behaviour.

Why are you thinking of getting more muscular and healthy?

The more value you see in your health and fitness goals, the more attention you’ll give them. This is why personal values for health and fitness are the most important aspect of the Diabetic Muscle and Fitness Training Pyramid.

If you want to get the most out of strength training you need to identify how it will benefit your life. For most people, the idea of looking better is more important than health.

Girls, you’ll probably see more value in building a great shaped butt, tight core and strong defined legs over improving your bone density.

Guys, you’ll value a well-cut 6-pack, jacked arms and 300lbs bench with more than improved glucose uptake.

Lifting weights to look better is a sound reason to get started, as the health benefits always come as a byproduct.

The more you value something in life, the more energy and focus you’ll put into it. This is your WHY.

Check out these examples of WHY people value strength training.

• I’ll look better naked.
• Have better sex.
• Have more confidence.
• Be able to wear nicer clothes.
• Physical Strength and Fitness.
• Both physical fitness and a great looking body are signs of self-respect and care.
• Working out feels amazing and lets me clear my head.
• Being strong will help me protect myself.
• Lifting weights allows me to eat more food, (if you follow my insta stories you’ll know I love food. 🙂
• Increased muscle mass lowers my insulin needs – it literally resembles a vacuum for glucose.

Setting Realistic Goals Is Important.

Goal setting is a powerful process for mind and body. Clear goals provide you with direction and motivation to turn your vision into a reality.

However, there is a big difference between positive and realistic goal setting.

What is your goal, is it realistic?

Positive goal setting is like flicking ‘Beast Mode ON’ and thinking you’re going to be Arnold Schwarzenegger in 6 months or Monica Brant after you finish your newest tub of pre-workout.

So many of us fall prey to this mode of thinking. They spend so much time scrolling through Instagram and Facebook comparing incredibly jacked and ripped guys and girls on Instagram, thinking to themselves,

‘I’m going to look like that!’

The problem is, not many people come to terms with the backstory to their favourite fitness photos on Instagram.

• Genetics (different parents, ethnicities).
• Years of training experience.
• Expert coaching and mentorship.
• Use of anabolic steroids.
• More free time (giving them the ability to train multiple times a day).
• No kids to keep them up at night.
• The list is endless…

Be realistic when setting your training goals.

Be original, define YOUR own personal success criteria, do not borrow those belonging to an individual whose life bears no resemblance to yours.

Stay focused and make the best of your own unique circumstances, rather than comparing yourself to everyone else, especially the pro fitness models and bodybuilders who have been at it a lot longer than you.  The acronym S.M.A.R.T is a great framework to base your goals off.

Every time you set a goal, ask yourself, is it…

S –  Specific, Significant, Stretching

M – Measurable, Meaningful, Motivational

A – Attainable, achievable

R – Realistic

T– Time-Based

The best way to set a training goal is to acknowledge;

• How you don’t want to look and feel.
• How you want to look and feel in your new body.

You need to get very specific.

Ask the right questions and you’ll come up with great answers.

• How lean do I want to be?
• How muscular do I want to be?
• How strong do I want to be?
• How do I want feel?

Goals will differ from person to person. Some people will want to look better for the beach, while others will want to look like a hardcore bodybuilding monster.

Once you visualise how you want to look, hold that image in your head and think about it constantly.

So, how do you look? It’s not that far away.

Now we have goal setting and motivation out of the way, let’s look at the fundamental building blocks that make up a highly effective diabetes weight training program.

The Diabetic Muscle and Fitness Training Pyramid outlines all the key elements of strength training program design in order of importance. Too many people prioritise the wrong stuff, like the best exercise to do, or the best weightlifting belt to buy over the much more important stuff like managing blood glucose levels around exercise, adequate training volume and sufficient rest.

We’ve already covered the most important element of the pyramid ‘Personal Values for Health and Fitness’. Now, let’s discuss the other factors and their role in building a successful strength training plan for diabetes.

2. DIABETES MANAGEMENT.

It doesn’t matter how good your training program is, if you don’t control your blood glucose levels, you’ll never build the body you desire. One of the most important take-homes people have when reading my best-selling book, The Diabetic Muscle and Fitness Guide is this:

‘OBSESS OVER PERFECT BLOOD GLUCOSE CONTROL 24/7 – 365 DAYS A YEAR.’

While looking after your diabetes may seem obvious, not many people do it (well).

How dedicated are you to perfecting your control?

What does good diabetes control look like to you?

1. Do you check your blood glucose levels regularly?
2. Do you correct high blood glucose ASAP?
3. Do you question ‘WHY’ your blood glucose levels go outside range, and get to the root of the problem?

Call it obsessed, but some of us want to get more out of training and live longer.

Poor blood sugar control (both short and long term) is the enemy to building a better looking and feeling body.

We live in an age with breakthrough diabetes management tools. There has been no better time to have diabetes. Recognise this reality and make the most of what is on offer.

Dedicate your life to chasing perfect control. Get as close to normal (nondiabetic) A1C levels as you can. Your dedication will pay off.

I’ve also covered a tonne of information on the effects different types of exercise have on blood sugar levels and diabetes in my book The Diabetic Muscle and Fitness Guide.

3. TRAINING ADHERENCE.

The term fitness is defined as, ‘the ability to do a task.’

You may be fit enough for one training program, but not another.

Before you consider exercises, sets, reps and how much weight to use, you must ascertain the following key factors:

• What is the maximum number of days you can train per week?
• How much time can you spend training per session?
• What is your training experience? Do you know your exercises?
• What is your current fitness level?

These factors determine how much training you can handle.

Have you ever jumped into a hardcore program without considering what’s best for you? How did that end up?

If you’re new to training, you’ll lack the basic strength and physical fitness to handle high levels of work. You will get a lot out of a little. Less is more. The great thing is, you will progress quickly and will be hungry for more.

If you are thinking of following the training plans of professional athletes, fitness superstars or pro bodybuilders – be warned! These people are fitter than you, and most likely have more resources in their corner including genetics, supplements, more free time and a coach.

If you have a decent level of experience and strength base, you’ll be able to handle more training. However, it still needs to be manageable from a time and recovery perspective.

This is especially true if you’ve taken time out from training, because of injury or needing a mental break. You’ll not be fit enough to jump back into your old ways of training. You’ll need adequate time to get back in and adapt yourself.

YOU SHOULD NEVER LEAVE THE GYM SICK, IN PAIN, ABSOLUTELY SMASHED or asking yourself, ‘Why am I doing this?’.

Focus on leaving the gym tired, stimulated and challenged.

LEAVE SOME FUEL IN THE TANK FOR THE REST OF YOUR DAY.

So many people hold the misconceived notion that a workout must leave absolutely f***ked. If it doesn’t they automatically assume they haven’t worked hard enough.

This way of thinking isn’t smart.

What good is a workout program that burns you out physically and mentally?

There is a fine line between too much, too little and just enough. Your workouts need to be challenging and enjoyable at the same time. This is much more sustainable and you’ll reap far better results.

Follow a training program that stimulates, not annihilates.

Have an intro week, test how certain exercises feel and how well you recover from set number of training sessions.

Your strength training program should keep you healthy and yield long-term progress rather than burn you out, cause injuries and drive you to resent training.

How Long Do I Need to Train For?

Would you say you are a beginner, intermediate or pro?

This is highly dependent on your personal agenda and lifestyle. If you perform other forms of exercise like football, yoga etc. or work a very heavy laboursome job you will need to be mindful of doing too much and cap training sessions at 2-3 times per week.

As an example, let’s assume you were dedicating all your exercise time to weight training. You training frequency would look like this:

Beginners: 30 mins of strength training x3-4 times per week for the first 3-6 months.

Intermediate: 30-60 mins of strength training x5-8 times per week.

Pro: Sports Specific -30-60 mins of strength training x5-10 times per week.

You also need to consider fitting training around your family. One of the most valuable things you can do is introduce them to exercise, especially loaded movement.

There’s nothing stopping you taking time out to show your partner or kids a few simple exercises like body weight squats or weighted carries. If you have really young kids, just get them moving and playing – embracing the full range of human movement.

Why not make it a family ritual to train together one day every week? You can get a tonne of training done with just bodyweight alone.

4. TRAINING VOLUME AND FREQUENCY.

Training volume is defined as the amount of sets x reps you perform over time for a given body part or movement, in other words, the total amount of work you do.

As a general rule of thumb, your training volume should increase over time.

However, this doesn’t mean you should continually add sets and reps in an endless fashion.

Volume increases only work up to a certain point. If you add too much volume you run the risk of overreaching and building high levels of unwanted fatigue.

As fatigue increases, your performance and training effect will diminish.

In a nutshell, you need to perform enough volume to progress, but not as much as possible. Only increase training volume when you have plateaued or feel very well recovered well.

Frequency refers to how often you train a particular body part or movement.

Generally speaking, you should aim to train each body part at least x2/week. If you have a weak part that needs attention, you may consider going to x3/week if you have the time.

How many reps?

Research has shown muscle gain is possible across a range of rep schemes ^1,2. Gains in muscle mass are pretty much equal regardless of repetition range provided training is carried out to muscle failure

Generally speaking, you could have one day dedicated to 6-10 reps and the other 10-20 reps.

Each session should provide the body with a different training stimulus.

You will need to go to failure on reps over 15 Rep Max, whereas reps between 6-15 rep max are probably the most time efficient and don’t need to be taken to complete failure. What would be the difference in time in the gym for these per session, per week, per month, per training block of three months – this would bring it right into the reader’s mind!

5. INTENSITY & PROGRESSIVE OVERLOAD.

You must give your muscle tissues a reason to adapt. This requires challenging your muscles progressively and changing your training program over time.

Increasing weight is one of the most obvious ways to force an adaption.

Other methods include increasing the number of sets and reps you perform or using advanced training variables like bands, chains, drop sets and supersets.

Does this mean my workouts need to get harder and harder, for the rest of my life?

Not necessarily on every set of every workout, it might take you a few weeks training at a particular weight before you acquire the strength and fitness to move the weights up. Generally speaking, you should strive to get physically stronger on a consistent basis, over the course of the month/year.

Learn to measure your training…

When was the last time you kept a note of your sets, reps and progress, honestly?

Track your progress via photos and a log book. If you aren’t getting stronger, look at your diabetes management, total calories, rest and work effort during training. Something will be out of place.

If the idea of manipulating sets, reps, and training loads seems too complicated for you, don’t panic – I’ve done all the hard work for you by creating two complete done-for-you 16-week training protocols that incorporate all the essential aspects of progressive overload needed for optimal strength and muscle development. They also come in 16-weeks of printable log books.

Diabetic Shred is a 16-Week fat loss training guide -> Get Started!

Diabetic Mass is a 16-Week Muscle Mass and Size -> Get Started!

6. EXERCISE SELECTION.

Exercise selection needs to change between training sessions and block phases. This provides your body with a variety of stimuli and helps avoid injury or niggles.

There is no such thing as a mandatory exercise; however, there are mandatory movement patterns you will need to include in your strength training program.

Movement patterns are fundamental to the proper functioning of the body and involve the use of multiple muscle groups at one time. Exercises are drills that allow you to overload each mandatory movement pattern.

Thousands of exercises exist. However, not all are created the same. I’ve outlined some of the most popular and effective exercises for each movement pattern below.

Consider the muscles involved in each movement.

Squatting

• Front Squat
• Goblet Squat
• Back Squat
• Box Squat

Unilateral (single leg)

• Lunges
• Dumbbell Split Squat
• Single Leg Press

Quad Dominant

• Leg Press
• Leg Extension
• Band Exercises for quads

Hip Hinge/Hamstring Dominant

• KB Swing
• Deadlift
• Romanian Deadlift
• Good morning
• Rope pull through
• Lying Leg Curls
• Seated Leg Curls

Horizontal Pressing

• Bench press
• Close Grip bench
• Decline bench press

Vertical Pressing

• Military press
• Seated Dumbbells shoulder press
• Push Press
• Front Raises
• Lateral Raises

Horizontal Pulling

• Barbell Rows (overhand)
• Dumbbell Row
• Chest Supported Rows
• T-bar rows

Vertical Pulling

• Pull Up
• Lat Pull Down

Elbow Flexion Exercises

• Any kind of bicep isolation exercise.

Elbow Extension Exercises

• Any kind of triceps isolation exercise.

Carrying

• Farmers walk
• Single arm walk

Core

• Palloff Press
• Abs Roll outs
• Handing Leg Raises

How many Exercises?

How many different exercises did you do in your last session?

Generally speaking, for most body transformation training, 4-6 exercises per workout is more than sufficient. These should include all the exercises above, unless injury is an issue or there are noted weak points in one’s physique, sometimes common in competitive bodybuilders.

Workouts can be split into both whole body or upper/lower based body workouts. I’ve created some very useful templates you can perform each day you train.

WHOLE BODY TRAINING TEMPLATES

Workout #1

X1 Squat/Unilateral Leg Exercise

X1 Hip Hinge/Hamstring Dominant

X1 Horizontal Press

X1 Horizontal Pull

X1 Carry

X1 Core

Workout #2

X1 Unilateral Leg Exercise

X1 Hip Hinge/Hamstring Dominant

X1 Vertical Press

X1 vertical Pull

X1 Core

Workout #3

X1 Quad Dominant

X1 Hip Hinge/Hamstring Dominant

X1 Vertical Press

X1 vertical Pull

X1 Core

UPPER/LOWER BODY TEMPLATES

Workout #1 – Upper

X1 Horizontal Press

X1 Horizontal Pull

X1 Vertical Pull

X1 Vertical Push

X1 Elbow Flexion

X1 Elbow Extension

X1 Core

Workout #2 – Lower

X1 Squat/Unilateral Leg Exercise

X1 Hip Hinge/Hamstring dominant

X1 Quad Dominant

X1 Core

7. REST PERIODS.

How much rest do I need during training?

I’ll keep this ultra-simple and to the point.

You should never go into a set completely shattered. Each set needs to be quality.

• Big Bang Exercises like squats, deadlifts etc. 2 minutes is adequate.

• Moderately Taxing Exercises like pull ups, barbell rows, close grip bench etc. 1-1.5 mins rest is sufficed.

• Isolation Exercises like curls and cable work 30-60 seconds is more than enough.

If you’re new to weight training – take a little longer.

Is it ok to take a break from weight training?

Yes, and I highly recommend you do.

Milk every training session for as long as you can, then take a self-assessed break or period of detraining to recharge your batteries. You can’t just keep adding more.

Have you ever got bored with same the routines, frustrated you’re not progressing?

Generally speaking, every 4-8 weeks of consistent training should be followed up with 5-10 days of detraining or complete rest. The more stress you are under (like poor sleep, stress, illness, not eating enough and high or low blood glucose levels) the shorter your training cycle and the longer your detraining/rest periods should be.

During a detraining period, you’ll need to manipulate:

• Training Volume – Reduce training volume by 50% of your normal routine. So instead of 4 sets, do 2.

• Intensity – This includes the load and how hard you push to failure. Reduce your training load by 60-80% of what you normally use. Don’t bring your sets to exhaustive failure, work with around 60-70% of the effort.

• Frequency – Reduce frequency from 2-3 times per week to 1.

Tempo refers to the speed at which you are lifting across different parts of the rep.

It’s one of the least important factors when it comes to training for a better-looking body.

I’ll get straight to the point with this one.

• Perform all your reps in a safe and controlled manner.

• Maintain consistent control and speed during the negative (lowering) and positive (pressing/pulling) parts of the rep. Generally speaking, 2 seconds is a good speed to go at.

• Pause at the bottom and top of each rep for around 1 second.

• Repeat again until the target number of reps has been achieved.

That was long but worth it.

You’re now equipped with more knowledge than most personal trainers when it comes to designing a strength training program.

I hope you enjoyed what you read and take action on the tips I have shared with you the next time you pick up a barbell.

What key things do you remember, what are you going to take action on?

Here’s some you will want to consider…

Take Home Points

• You must follow a weight training plan that suits your current fitness level and personal schedule.

• Obsess over perfect blood glucose levels pre, during and after exercise.

• Train using a variety of exercises.

• When performing an exercise, do so with intent. Focus on complete quality and putting your body into the most favourable mechanical position.

• Don’t be stupid and train through pain. Get it looked at.

• Perform a range of 6-20 well-controlled reps.

• Progressively increase the weight you use over time. If you don’t have the fortitude to turn double, treble or even quadruple your lifts, then take up fishing.

• Never start a set exhausted. Wait until you have properly recovered.

• Train using a range of movement patterns and exercises.

• Weightlifting belts, squat shoes and heart rate monitors are the least of your worries.

Safe to say, you’re pretty serious about building muscle, aren’t you?

As you know strength training is only a piece of the puzzle when it comes to getting in shape.

There’s so much more to it, especially when it comes to managing blood sugars with diet, supplements and lifestyle to achieve greater fat loss and maximise muscle growth.

But, I can only cover so much in these articles.

If you want to learn more (much more) and master everything there is to know about strength training science, managing your diabetes and becoming your own personal strength coach and nutritionist, then you need to check out The Diabetic Muscle and Fitness Guide.

With over 400+ pages of evidence-based theory on how to build a stronger, better-looking body with diabetes, this is an absolute must for any dedicated gym goer living with diabetes.

IF THAT SEEMS LIKE TOO MUCH INFORMATION FOR YOU…

I HAVE TWO MORE PRACTICAL GUIDES FOR YOU.

If your goal is fat loss -> GET DIABETIC SHRED   

If your goal is lean weight gain –> GET DIABETIC MASS

References

1. Schoenfeld BJ et al. Muscular adaptations in low- versus high-load resistance training: A meta-analysis. Eur J Sport Sci. 2016;16(1):1-10. doi: 10.1080/17461391.2014.989922. Epub 2014 Dec 20.https://www.ncbi.nlm.nih.gov/pubmed/25530577
2. Schoenfeld BJ et al. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29 https://www.ncbi.nlm.nih.gov/pubmed/25853914

According to Forbes, ‘There are now 11,000 CrossFit gyms, or “boxes” worldwide, up 22-fold from nine years ago. Its adherents have turned CrossFit into a cult whose brand generates some $4 billion in annual revenue.

CrossFit is also enjoyed by millions of people living with diabetes across the globe. In this article, Michael Geale, Type 1 diabetic and Head Coach at CrossFit Ingleburn in Sydney, Australia, gives his insight into training CrossFit with diabetes.

What Is CrossFit?

CrossFit is a fitness regimen designed to improve physical fitness in a meaningful, measurable way.

CrossFit is grounded on training the core movements and modalities of life at high intensity. These include the best aspects of gymnastics, weightlifting, running, rowing and more.

Each modality and movement brings with it a unique fitness and physiological benefit when trained with intensity. This includes everything from cardiovascular fitness, strength, mobility and muscular endurance.

Intensity is essential for dramatic gains in fitness and is determined by:

Work divided by time. In other words, the more work you do in less time equates to more power and higher intensity.

Key CrossFit terms you need to know

WOD = Workout Of the Day

CrossFit utilises a different workout each day (usually 3 days ON, 1 day OFF) Each day you change not only the exercises you do, but the timeframe, loading and componentry

BOX = A CrossFit gym

Picture CrossFit training like this.

You want to be able to run to catch a bus, carry ALL of the shopping bags, defend yourself against a mugger and maintain speed the whole time. <= Pretty fit, right?

The importance on building a balanced self, through the application of elements from gymnastics, powerlifting, strongman, endurance sports like running and rowing and utilising calisthenic movements, is paramount when looking to be as physically ready for any task life, work or sport may throw at you.

CrossFit programming is very often misunderstood and many assumptions are made simply by comparing what you see most prevalent in social media – “The sport of Fitness”,

CrossFit as a sport is vastly different from CrossFit as a training methodology!

Imagine you are considering boxing as a fitness endeavour (something many people around the world do) and watching the infamous “Rumble in the jungle” where Ali and Foreman fought it out in the African heat for 8 rounds and ended in a knockout, who wants that?

The same goes for CrossFit, if you are watching ESPN and see the “Games” you are seeing CrossFit at its extreme, men and women who have built up their training, capacity and strength to a point that allows them to not only undertake such workouts and progressive overloading of mere weight alone) but to perform multiple WODs each day for 5 days straight.

As an example of programming and to highlight some key concepts, let’s look at today’s programming at my Box.

Part A – Every 2 minutes for 12 minutes (6 sets total)

• 3 Front squat @80-85% or “Heavy”

Each client will be advised on a loading scheme, based on their skill, experience, goals and current fitness (are they returning from injury/long break) Percentage work is generally reserved for intermediate to advanced lifters.

Part B –  For time, 5 Rds with a 30min Time Cap

• 10 Box jump 30/24”
• 10 Kettlebell swing 2/1.5 pood
• 10 HSPU (handstand push-up)

Again every movement, time frame, weight and exercise can be modified (and will be via myself or another coach) to suit the above considerations.

This workout covers multiple bases within our program; there is also linear progression and progressive overload with the reoccurrence of the squat for example, over a predetermined micro-cycle. The micro-cycles within traditional CrossFit programming tend to focus on movements as opposed to strength numbers, e.g. if you want to assist the population in improving their overhead stability over 6 weeks, movements you will increase in WODs and accessory strength work

• Pressing overhead
• Overhead carries
• Heavy Bench presses
• Turkish get-ups
• Jerks and dynamic pressing
• Overhead squat

If and when you start CrossFit, you should be assessed, introduced and slowly trained to develop the following essential physical skills:

• CVE (cardiovascular Endurance),
• Strength,
• Speed,
• Flexibility,
• Power,
• Stamina,
• Accuracy,
• Agility,
• Balance and Co-ordination

Pre-Exercise Considerations

• Age
• Gender
• Training Goals
• Previous Injury
• Medical Conditions

Always ensure the gym you are going to train at has understanding/informed trainers, who are ALL mindful and educated (to their best ability/knowledge) on treating possible problems you will encounter.

CrossFit and Diabetes.

I myself have been actively involved in CrossFit for over 8 years now and train almost daily with undulating (ever-changing) volume and skill, but always at high intensity (defined earlier).

Along with the other clients I have worked with in person and online, we have all noticed benefits that not only come from following each style of training that we use, but also cumulatively as a whole (basically the sum is greater than the parts).

Benefits include:

• Reduced insulin resistance (also very helpful for type 2s)
• Weight control via high-intensity training (in conjunction with diet)
• Increased muscle mass and decreased body fat
• General strength & conditioning increases (which benefit anyone)
• Lower Triglyceride levels and overall risk factors for CVD
• Decreased HBa1c through greater overall control

In order to get the most from CrossFit make use of these 3 super useful tips,

1. Test 10 minutes prior to the WOD.

This will allow you to account for a surge in adrenaline (even if you are an experienced athlete or CrossFitter, the pressure you put on yourself and the excitement of the WOD can create a large spike in the flight or fight hormone). Also, if, like me, you tend to spike after lifting heavy and drop slightly within “Cardio” you will also need to test after, +1hr and even maybe +2hours if you aren’t wearing a Dexcom of some sort (this I highly recommend)

2. Expect blood glucose control to differ from session to session

Managing your BSL might seem tricky to begin with, like any other form of exercise there will be “off” days, anomalies and a time needed to test and pre-empt potential spikes and crashes.

During the first few weeks, I suggest you only really go hard on one aspect of each day’s programming (if your gym has multiple components like strength and conditioning separate) and record the effects both time and intensity have on your particular case of diabetes.

3. Placing your CGM (Continuous Glucose Monitor)

I find the best placement for your Dexcom sensor is on your Triceps, almost around the back of the arm, I know this isn’t “recommended” but for everyone I’ve worked with it provides great numbers as well as protection from barbells, ring straps, burpees, running and rowing as well as keeping clean and remaining intact longer. As far as pumps go, what seems to work well is pants/shorts with a tight back pocket and tucking the tubing into your waistband, I will usually just disconnect for short workouts and bolus any missed insulin straight after, and if there are any long runs in the WOD, I will reattach for those.

Hopefully now you have a better idea of what CrossFit is, how it can be done as a Diabetic and how best to manage the logistical and managerial obstructions to becoming the fittest version of a Diabetic you can be.

5 Signs You’re A Member Of A Well Run CrossFit BOX

1. Cleanliness.
2. Ensure the gym has an option to allow you to transition into regular classes either by “Fundamental training” or as we call it, “Elements” and/or Personal training.
3. Dedicated classes (no one wandering around doing their “own thing”)
4. Capped classes (I cannot stress this enough)
5. Knowledgeable, caring staff who pay attention to you and make you feel like the only person in the world when they are engaging you.

About The Author:

Michael Geale is the Head Coach at CrossFit Ingleburn in Sydney, Australia. He is 33 years old and was diagnosed at 8 years old in 1992. He has competed at multiple levels within powerlifting, weightlifting and CrossFit.

Mick’s Website: www.crossfitingleburn.com.au

Contact: mick@crossfitingleburn.com.au

Stupid question!

YES!

People with diabetes can build a quality set of abs, 6-pack or core (whatever your preferred term)

All it takes is consistent application of the right knowledge.

I’ve recorded a detailed video discussing a number of important issues people with diabetes face when it comes to building a shredded set of abs.

Topics include:

• Calorie Balance and Diabetes.
• Hyperglycemia – your biggest enemy to building muscle and looking great!
• Diabetes medication and fat gain.
• Insulin abuse in competitive bodybuilding
• Why hypoglycemia will make you fat!
• and much much more!

I appreciate getting below 10% body fat may not be every diabetic’s goal.

However, there a great deal of people with diabetes who are highly passionate about bodybuilding and showing off their physique, where ultra-low levels of body fat are essential to showcase muscular definition.

WANT TO LEARN MORE?

If you love this kind of diabetes diet and training stuff and want to know even more about how to shred fat and build a better-looking body with diabetes, then you’re in the right place.

Right now, you can join many other like-minded individuals in the private Diabetic Muscle and Fitness Facebook group who are following my 112 Day Diabetic Shred transformation plan and also save a MASSIVE 85% OFF with this coupon below.

Backed by a full 100% results guarantee you have nothing to lose and, with this coupon, you can access over 112 days of workouts, 7-day meal plans supplement guides and personal support from Phil Graham and the rest of the Diabetic Muscle and Fitness team all for $16 (£14). Get started here and claim your 85% discount now.

When it comes to building a better body what grabs your attention most?

• The newest supplement?
• A professional athlete’s latest diet and training plan?
• Or, some fancy training footwear that’s been proven to increase performance by 10% (well, so the studies say)

The problem with fitness nowadays is too many people focus their time, money and effort on the wrong stuff.

The Boring Stuff Matters Most

Calorie balance, progressively lifting heavier from session to session, good hydration, adequate rest and sleep.

If these aren’t in place, your muscle building, and fat loss efforts are going nowhere.

While new and exciting approaches flood our news feeds on a daily basis, it’s important to realise that 99.9% are spin-offs of the fundamentals, just packaged and marketed smartly.

For example, take the newest pedometer. Besides taking calls and coming in pink, black and beige.

What’s its primary function?

To track steps.

In other words – encourage you to move more and increase energy expenditure.

Sound familiar? Yeah, it should. It’s the basic fundamentals of fat loss.

What Are The Key Essentials?

Having worked in the industry over 10 years now, I’ve identified what I feel are the 5 most important factors to consider before paying attention to the mass of minutia.

While reading this, ask yourself honestly, have you mastered the 5 factors I talk about.

If you haven’t, you may as well wave goodbye to your hard earned gains, cash and happiness!

1. Adherence

The psychological aspect of getting in shape is often overlooked but is crucial in determining your overall success.

Your level of motivation may not resemble that of a professional sportsperson whose career and livelihood depends on how they look and perform. Respect the fact, their mindset, priorities and access to resources are different to yours.

Don’t compare yourself, especially with what you see on social media.

Your diet must be affordable, accessible and account for your personal food likes and dislikes (you won’t stick to a diet you don’t like – one sure way to encourage binge eating). It also helps if you can cook (and store) what’s on the meal plan!

Your training regime must suit your current level of strength and fitness. It must also be tailored to the equipment you have available.

2. Patience

Worried you’re not making enough progress?

Guess what?

I’ve never heard of anyone complain they’re progressing too fast.

We all know the odd person who looks incredible no matter how dumb or lazy their approach.

The fact of the matter it isn’t you, nor me, so get over it!

Everyone is subject to a plateau no matter how genetically gifted they are.

It just happens at different times for all of us. Your body can and will adapt to everything you throw at it, both from a nutritional and training perspective.

Accept the fact you will never progress in a linear fashion.

Be patient, identify plateaus and work with them.

Like I say to all my personal training clients – It’s those that train the smartest last the longest.

3. Goal Focused Nutrition.

Here’s a breakdown of the key factors I take into account when helping my clients focus on their long-term dietary success.

• Appropriate calorific intake (the major determinant of weight loss and muscle gain)
• Essential Nutrients (fats, protein and micronutrients)
• Metabolic abnormalities and medical conditions like diabetes etc.
• Flexibility and diet breaks – realise, you won’t be able to stick to your program 100% day in day out. There will be times when things will slip. There is nothing wrong with this, such is life. Having the right plan in place that allows you to compensate and get on with things effortlessly is crucial.

I appreciate trying to figure all this out can get pretty overwhelming. One of the easiest ways to overcome this is to follow simple recipe plans.

That’s why I created the Ultra Lean Diabetic Cookbook for men and women looking to shred fat.

….and The Diabetic Muscle Building Cookbook for men looking to pack on muscle size and strength.

These books are are jam packed with 200 mouth-watering diabetic friendly recipes. They include everything from beef burgers, tortilla pizzas, tacos the whole way through to protein bars and pancakes. All the calories and macronutrients are outlined for you – they even come with a Myfitness pal barcode for easy food tracking.

4. Respect Your Ability To Move.

I’ve seen too many people neglect the extremely fundamental yet essential aspect of mobility. Good mobility translates into quality movement; quality movement translates into getting more from your exercises.

As a result, you can expect to load your exercise more safely and achieve a fuller more productive range of motion. This equates to increased muscle fibre activation and stimulation, which is essential for maximising your muscle gain and fat loss efforts.

Healthy mobility also reduces your chance of injury as poor mobility can result in the body finding compensatory movement patterns, which equate to strain on certain areas of musculature that shouldn’t come into play in the first place.

Factors that contribute to poor mobility:

• Posture – think sitting hunched over all day
• Injury/Pain – think of that old knee injury
• Shitty technique – sacrificing technique for load
• Prolonged muscle soreness (under recovery) – inadequate rest, hydration and nutrition are to blame.
• Poorly controlled diabetes.

Factors I’ve found help improve mobility:

• Strengthening the glutes and core which function as key stabilisers
• Foam rolling, static stretching, Ice Baths – to help calm neural reflexes and hypertonicity (tightness) associated with overworked tissue.
• Being ‘postural aware’ – taking regular breaks from sitting etc.
• Perfect practice makes perfect – focusing on quality movement not just shifting a load from A-B
• Utilising different training techniques and exercises to work around injury and pain
• Adequate, rest, nutrition and hydration (recovery)

5. Don’t Rely On The Scales.

The scales should never be considered your sole indicator of fat loss progress, especially in individuals who are already lean. While weight loss is an important and expected side effect of fat loss, there will be times when the figure on the scales won’t budge in your favour.

Don’t stress, there are a number of reasons why your scales weight will go up, despite being in a calorie deficit.

Prime reasons include:

• Fluid retention from medications, supplements (creatine), illness or recent hydration. Try weighing yourself after drinking 2 litres of water (you will see just how much fluid weighs!).
• Carb cycling (increasing carbohydrate intake will increase body weight)
• Sodium manipulation (sodium increases water retention) – combine sodium with more carbs and there is greater potential for weight gain.
• Bowel content – influenced by diet.
• Faulty scales (it happens)
• Increases in muscle mass.

What’s my strategy for dealing with unexpected weight gain?

Before weighing always stop and ask yourself,

Q. ‘Am I looking leaner?’

Q. ‘Has anyone else noticed?’

If you answered yes and yes – you’re winning!

Visual assessment always trumps a set of stats, especially when improving body image is the main goal. As the saying goes the mirror is your best friend.

In order to provide a more accurate evaluation of your body composition progress, you can also correlate changes in body weight with other key measures including:

• Visual assessment,
• Tightness/looseness of clothing,
• Waist circumference,
• Umbilical skin fold measure (easy to obtain)

Take Home

Build your house on solid, time-tested foundations, not quicksand. Don’t be fooled by the latest accessories, get your priorities right!

Like What You’ve Read? 

If you love reading this kind of stuff and want to know even more diabetes-focused diet and training info backed by science and proven to work in 100s of clients then you’re in the right place.

Right now, you can join many other like-minded individuals in the private Diabetic Muscle and Fitness Facebook group who are following my 112 Day Diabetic Shred transformation plan and also save a MASSIVE 85% OFF with this coupon below.

Backed by a full 100% results guarantee you have nothing to lose and, with this coupon, you can access over 112 days of workouts, 7-day meal plans supplement guides and personal support from Phil Graham and the rest of the Diabetic Muscle and Fitness team all for $16 (£14).

Get started here and claim your 85% discount now.