weight lifting decreasing insulin resistance

[Guest guest]

Hi Harry.

I emailed my buddy Bill who is following Bernstein's diet and lifting

routine and is a type 2 diabetic. He calls himself a Bernstein disciple

LOL. He just started lifting weights at a gym with a trainer. Any how, this

is what he says about lifting weights to fight insulin resistance...

Hi ,

There are two little bumps in the road here. The first is that weight

lifting

has not lowered my blood glucose, in fact it seems to have raised it about

ten points. I'm not concerned at the moment - I need more data. My working

hypothesis is that my liver is trying to make sure I have enough glucose to

battle the Mongol hordes or at least run away from them quickly enough.

I expect this effect will correct itself in a few days, and I'll let you

know.

The second is that Bernstein's most important weightlifting advice is that

you

first must learn perfect form on each exercise. The way my coach is

teaching

me is with lighter weights, but more sets of more repetitions. So for now,

your friend's best bet is to follow the trainer's instructions, at least for

the first six weeks or so.

Bernstein's inverted pyramid says that rather than doing 12 reps at 30

pounds,

then 10 at 40, then 8 at 5, reverse it. Grab the weight that you can lift

only six times, then when you can't lift it again, drop it and immediately

grab the next lightest one, and so forth. The point is to REALLY exhaust

the

muscle. However, I have to say it again, it's dangerous unless you're

using

absolutely perfect form in each exercise so your friend needs to get with a

trainer at a gym.

[Guest guest]

I had a personal trainer once, and he taught me how to build muscles and

strength quickly.

First, do some warm up exercises with weight resistance using light weights,

about half the heaviest weight you can use in this exercise, for five or

ten repetitions. After you have warmed up all the muscles with these warm

up repetitions with all the muscle groups, do at three repetitions with the

heaviest weight you can handle. Once you are able to handle this weight

with five repetitions, add five more pounds to the same exercise and repeat

for three repetitions. If you are only able to do one or two repetitions

with this added weight, just work out with it the next day or so until you

can easily do three repetitions with this weight. Now increase the

repetitions to five repetitions, then the next time doing this exercise add

five more pounds and repeat the above.

To avoid muscle strain and tears start with light weights and do at least

two sets on the same muscle groups. Do a light set and a heavier set. I

learned my lesson the hard way about lifting or using the heaviest weight on

a new exercise. It caused a muscle tear or tare and it took me a year to

get over the pain, and I cannot use the arm with the same freedom of motion

I had before messing up this muscle with heavy weights for the first time I

did this particular exercise.

weight lifting decreasing insulin resistance

> Hi Harry.

>

> I emailed my buddy Bill who is following Bernstein's diet and lifting

> routine and is a type 2 diabetic. He calls himself a Bernstein disciple

> LOL. He just started lifting weights at a gym with a trainer. Any how,

this

> is what he says about lifting weights to fight insulin resistance...

>

> Hi ,

>

> There are two little bumps in the road here. The first is that weight

> lifting

> has not lowered my blood glucose, in fact it seems to have raised it about

> ten points. I'm not concerned at the moment - I need more data. My

working

> hypothesis is that my liver is trying to make sure I have enough glucose

to

> battle the Mongol hordes or at least run away from them quickly enough.

>

> I expect this effect will correct itself in a few days, and I'll let you

> know.

>

> The second is that Bernstein's most important weightlifting advice is that

> you

> first must learn perfect form on each exercise. The way my coach is

> teaching

> me is with lighter weights, but more sets of more repetitions. So for

now,

> your friend's best bet is to follow the trainer's instructions, at least

for

> the first six weeks or so.

>

> Bernstein's inverted pyramid says that rather than doing 12 reps at 30

> pounds,

> then 10 at 40, then 8 at 5, reverse it. Grab the weight that you can lift

> only six times, then when you can't lift it again, drop it and immediately

> grab the next lightest one, and so forth. The point is to REALLY exhaust

> the

> muscle. However, I have to say it again, it's dangerous unless you're

> using

> absolutely perfect form in each exercise so your friend needs to get with

a

> trainer at a gym.

>

>

>

>