Diabesity Challenge Day #32 – Month #2- “Rip Muscle, Burn Fat, Rest”

304d7bb9192871c34d92cdd05813e250Rip Muscle, Burn Fat, Rest. This the plan for the Month #2 of the year long journey called the “Diabesity Challenge”. As with any great feat I find that it is so much easier to break things down into baby steps. So as I look back at month number one I could put the label “Warm Up” on it as I spent the whole month getting my muscles and diet built up to the point where are ready to take on another phase of the Diabesity Challenge. As month #1 consisted of making mistakes and learning, month #2 will try to take those same mistakes head on with better solutions. My body is “warmed up” and ready to go.

Month two will look like this:
Day #1 – Strength Training – Each exercise will be performed with diligence and each set will be taken to the point of complete muscle exhaustion. These exercises will be followed up with a protein shake for breakfast followed by a can of tuna or sardines midmorning. Additional protein will be added to lunch. This is the day that I can unshackle the Beast and take him out for a walk.
Day #2 – Cardio Training – Walk at the fastest pace possible on the treadmill for 35 minutes and spend the last 10 minutes cooling down by slowing down the treadmill in small increments of the 10 minute period. This will give me a total of 45 minutes cardio and my goal is to reach 3 miles for each session. This routine will also be followed up with a protein shake for breakfast but nothing else until lunch.
Day #3 – Rest – No workout, No breakfast. The rest day will consist of the first part of the day being a fasting period of 16 hours followed by a light lunch. It will be a day for muscle repair and giving my gut a break from processing food.

During this month I will be spending my thoughts towards making sure that I have a healthy salad prepared for each lunch menu, I have an ample supply of healthy protein foods, and also a healthy selection of carbohydrate foods for when I get those urges. I have learned that simply trying to ignore those urges simply does not work. The body wants what it wants, but making sure that I am putting the right types of carbohydrates in my body at those times is so much better than giving into eating total crap. Before giving into my carb appetite I will take on plenty of water to see if my desires are simply that of hydration.

29787ae0fb44fb5cf61c8b760e59e5f4I will wake each morning with a positive attitude and enthusiasm towards being granted another day to take on this challenge. I know there may be periods of exhaustion but I know I have the option of either meeting these periods head on or simply opting for a day of rest. Either way it is OK and the routine will march forward. I am everything I believe myself to be and have all it takes within me to push through and triumph. I am unstoppable and will reach every single goal I create for myself along this journey.

If month #2- (Rip Muscle, Burn Fat, Rest) works well I may take it into phase II during the third month, if I don’t feel it is working I will readjust to what I feel my body needs.

Yesterday was an interesting day as I had just a protein shake for breakfast then lunch moved in with eating Tai food but very little rice. Dinner was a few ravioli’s. I wouldn’t call this my best eating day but I did yield lower blood sugar results this morning. This leaves me with the question, What would my blood sugar have been if I ate correctly? And it also shows me how vital that day of rest really is. Lesson the inflammation and lesson the problems.
Blood Sugar- 101, Body Weight- 184.8

Shoulder Press- 125/125- 19, 20
Front Raises- 30/30- 25, 24
Side Raises- 30/30- 24, 22
Shrugs- 150/150- 25, 23

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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8 Responses to Diabesity Challenge Day #32 – Month #2- “Rip Muscle, Burn Fat, Rest”

  1. This maybe YOUR plan for the month/s ahead but I feel as if those are lessons for ME too!:-) Am so excited to hear of this gameplan and am admitting right away that am taking notes on how best to tailor my own regimen because I thoroughly subscribe to the ideology. Carry on the great work!

  2. hsampson says:

    Thanks for the advice and reminder!!!

  3. Jess says:

    I really like how you call the first month “Warm Up”. Great way to keep positive about your progress and not be too hard on yourself when you weren’t as perfect. Good luck for the next month!

  4. To control my blood sugar, one of my rules is NO WHITE CARBS! With regard to bread, I don’t even eat whole grain bread. Fiber comes from the veggies I eat.

  5. New Journey says:


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