With a week under my belt of working with an intermittent fasting diet and doing treadmill I can see the results in my reduced body weight. I have lost a total of 4 lbs. but am discouraged in the fact that my blood sugar is remaining so high. Today I am making the decision to bring weight lifting back into the mix two days per week. I will be doing a double session today by doing both my back and arms but will limit each exercise to just 10 slow reps for each set at maximum weight.
One of the keys to blood sugar management is doing things that activate the energy demand to muscle fibers. I must keep these exercises in my routine more than just 1 day per week. Overdoing it will certainly bring my blood sugar too low so I will be mindful to stick to just the 10 slow reps even though this chart above recommends 3 sets. (I will post a follow up article of the source of this chart)
Yesterdays fast was another success, but once again my lunch consisted of bad carbs as I had a taco salad. I also ate a turkey wrap latter in the afternoon that consisted of a shell that probably sent by blood sugar up. However, dinner was very healthy with backed chicken breast, squash and fresh garden tomatoes. I have to keep an eye on those bad carbs and start eating things like sweet potato’s when I feel the need for energy. I also made sure I ate about 3 tablespoons of sauerkraut and a yogurt and it seems so far that I don’t have any problems with IBS nor did I yesterday.
I know I must be driving everyone crazy with all of these changes that I keep making but understand that this whole thing is built around experimentation. Trying different things and learning what works best to develop a lifetime plan to stay healthy and fit and manage the effects of Type II Diabetes is what is going on here and as I learn my hopes are that others are learning also. My aim is to someday be in a position where I know that I will have a developed plan set out for each day of the week where I know that the efforts I make each day will maintain a daily blood sugar reading of between 70-90 and my body mass index is between 13-17. I should see my waist size down to between 28-30 and my body weight between 150-160. Once I get this all figured out my hopes are that I can teach it to help others. I still haven’t given up my dream of writing a book, but I have to make sure everything is working for me as I don’t want to send out any false messages.
Blood Sugar- 122, Weight- 177.2
Bowflex – BACK & ARMS
Rows- 155/155- 10
Pulldowns- 155/155- 10
Reverse Flys- 60/60- 10
Curls- 100/100- 10
Hammer Curls- 80/80- 10
Tricep Pulldowns- 80/80- 10
Dips- 155/155- 10