Replies to This Discussion

Permalink Reply by FHS on June 3, 2011 at 10:21am

First, I don't think you have to worry about extra muscle making you sick. It should have the opposite effect. Second, it's a personal thing of course, but I think more muscle mass on anybody is aesthetically pleasing.

The most effective way to increase muscle mass is a good weight lifting program, proper diet for your goals, and proper insulin dosage to maintain your BG in normal range and supply the insulin necessary for muscle growth. The trick, of course, is balancing all these variables to reach your goals and maintain your diabetes control.

If you've never lifted before, start slow, with basic lifts done properly. How much weight, how many reps, and number sets you need to do depends on your goals and your own personal physiology. The trick, of course, is finding the right combination of lifts, weight, reps, and sets to reach your goals.

If this all sounds vague, it's because your questions and goals are very general. For more specific answers, you'd need more specfic questions.

For starters, look around this forum for links and ideas for specific training goals. There is a lot here to get you started.

Permalink Reply by Brian (bsc) on June 3, 2011 at 10:38am

I second FHS. I am a real fan of the program "Starting Strength." It is progressive program, squat, bench press, deadlift, overhead press and clean. You do it three times a week. The challenge is of course eating. In Starting Strength you are recommended to drink a Gallon Of Milk A Day (GOMAD). That may not be the best for your blood sugar control, but there are some general principles that help. First, get lots of protein, 1-1.5g of protein per lb of bodyweight. Second, eat to support your training. Have a protein shake before working out and specifically have a protein and carb meal after working out with a proper bolus. I found weight lifting had a marked effect on my blood sugar and insulin sensitivity. In addition to the book "Starting Strength," the book "The Diabetic Athletes Handbook" can really help with insulin and nutrition to support your program.

And while you might gain muscle and lose fat initially when you start training, you will shortly find that the only way you can keep gaining muscle mass is by eating a surplus and accepting some fat gain. Should you want, when you have gained some significant muscle, you can diet and become leaner.

ps. Six months after my diagnosis, I was like you 5'11" and 170lbs, but I was basically skinny fat. Today after training for some years, I am 205 lbs but with a smaller waist than when I weighed 170 and obviously having more muscle mass.

Permalink Reply by Andrew Tumsuden on June 3, 2011 at 10:59am

Not into lifting much tried it before though im more of a runner and sit up and push up guy. How does that factor for me also we have no weights here and rather not spend the money

Permalink Reply by FHS on June 3, 2011 at 12:00pm

In order to build muscle mass, you'll need some type of resistance training for your muscles.

Push-ups, pull ups, any type of exercise that targets a specific set of muscles and forces it to contract against resistance, even if it is just your body weight, will build muscle mass. However, as the muscle gains strength and mass, there will be a need to add more resistance beyond what your own body weight can supply. You can do this with any type of implement that adds resistance, it doesn;t have to be iron weights at a gym.

Running, depending on what type it is, generally, does not add muscle mass. Sprinting against resistance, either with weighted sleds or elastic bands, or even parachutes, can add some strength and mass to the major leg muscle groups, but this is all limited to how much resistance you can add this way.

Forget long, slow distance if you are hoping to gain muscle mass. You'll waste muscle mass that way.

Sounds like you are starting from scratch my friend. I urge you to look through the resources in linked by bsc, and the resources in this forum, to find alternative ways to build muscle without having to spend money on weights or a gym membership. They are out there, but I don't have first nad knowlegde.

Permalink Reply by Andrew Tumsuden on June 3, 2011 at 1:15pm

Ok and my endo told me to eat protein at every meal which helps my sugar and im curious if that would impact me getting in shape also should I be eatting richer foods to boost my weight a little for having more muscle?

Permalink Reply by FHS on June 3, 2011 at 1:28pm

If by "getting in shape" you mean building muscle, as mentioned, the only way to build significant muscle mass is to work the muscle with resistance training. Resistance training breaks down the muscle to the point where muscle repair and adaption is necessary. The muscles grow during the rest period when they are rebuilding and adapting. Protein and protein supplements provide the amino acids which are the building blocks for muscles.

If you increase your food intake without training your muscles with resistance training, you might be able to burn off the excess calories with exercise and activity, but you will not necessarily increase muscle mass. If you do not increase your activity to match, you may end up putting on a nice layer of fat.

Permalink Reply by Andrew Tumsuden on June 6, 2011 at 10:44am

Well the reason im so keen on running is because last year i got in a major car accident had a few injuries the worst being my left femur was shattered and i had a titanium rod placed in the middle of it to stabilize it and before that i was running a bit some not as much as im trying too now i also used to be able to do like 750-800lbs on a weight machine and im kinda scared to try that now or any huge amount afraid that it might do something to my leg and also ive noticed that i cant run for more then 5 mins usually now without feeling wore out and having to stop and walk i used to be able to do like 15-20 mins straight with no issues... Also ive noticed when im just standing or whatever theres some fat on my thigh area but when i straighten it out and also when i tense it all i feel is pure muscle which kinda upsets me because i never inject anything into my legs.. and pertaining to the stomach section i dont wanna lose all my fat just a slight amount due to me injecting my pump all through my stomach just rotating all around it and my arms i put my Dexcom in and those are in pretty good shape just wouldnt mind a little more mass to them.

Permalink Reply by Brian (bsc) on June 7, 2011 at 6:33am

Your inability to run for 15-20 minutes is simply cardio fitness. There is no reason you can't bring yourself back up to a quite respectable level simple using a simple exercise program. I really like intervals. As to the whole weight thing. You get strong by challenging your body. If you build up your strength your bones build up as well. That is why a primary recommendation for people who have Osteoporosis is that they do weight training. Weight training properly done will challenge your body to adapt to increased loads and you get bigger muscles and increased the bone strength and density.

Nobody is suggesting that you go out and immediately leg press 800 lbs. But if you undertake a training progam to get stronger and increase the amount of weight you can lift, then over time you will find that your bones are strong and you are strong.

But don't just listen to us, if it worries you ask your doctor and see what he recommends. My bet is that he suggests physical therapy aimed at exactly what I just told you.

Permalink Reply by Andrew Tumsuden on June 7, 2011 at 8:02am

I did 2 months of that because I could hardly walk and I also dont see him anymore because hes so expensive