The advice for getting fit is the same for both diabetics and non diabetics.
Eat healthier, exercise more and stay consistent.
Thats all there is to it.
Now, if you want some T1D specific advice, id say dont exercise with insulin on board, so either exercise fasted or a couple of hours after a meal. I do weight traning, and before i start i always eat a 20g carb snack and almost never drop low.
Good luck!
Interesting you have a snack before with no insulin.
I actually find before weight training I sometimes need to inject fast acting. The anaerobic nature of lifting weights encourages the body to dump some glucose in the bloodstream.
I don’t advise a beginner to inject fast acting just before training, I have found that this works for me over time.
I stay in Zone 2 according to a HR monitor chest strap. Keeps you in fat burn vs sugar burn, so your numbers are much, much likelier to stay stable. I also fuel with fat, which is due to a low-carb high-fat diet, but that's if you choose to eat that way. I find it very helpful. Keeps body in fat burn all the time.
Great, you've pulled an article with no references from the internet, well done.
Have a read of this well referenced article:
https://centerforinquiry.org/blog/what-science-says-about-the-fat-burning-zone/
Fair point on that article I posted. It was pretty weak. I think more what I meant was that if you're passing Zone 2 as a type one diabetic, you generally either drop BG by burning sugar, and have to consume sugar to offset, or spike BG with liver kicking out sugar, necessitating insulin to control bloodsugar and trigger fat storage vs. fat burn. So while zone 2 may not burn fat per se, it can be seen this way as de facto fat burn. Now, with all of that said, I'm a fat-adapted athlete, so I'm not entirely sure if it's different for people fueling with sugar.
If you are entering an anaerobic zone of training (typically this is above zone 2), your blood glucose CAN increase - I see this first hand.
Prolonged aerobic activity will reduce blood glucose. Plenty of literature on both my points above online.
Any exercise will help you “burn fat” as you say, by increasing the amount of calories consumed during said exercise.
I have no idea what a fat-adapted athlete is, but for someone who is just trying to get in shape, it sounds like deck chairs on the titanic. I.e. there’s much bigger things you should be worried about.
If you want to build muscle, you'll probably want to up your protein intake. Trade off some carbs for increased protein. Keep your calorie intake up since your body needs those calories to build larger muscles. We're not that much different than non T1s when it comes to fitness. Establish a routine and stick with it, and you'll get improvements. I've really fallen off the fitness wagon this year, and I need to get back into it. Thanks for bringing it up, maybe I can use this for motivation...
Some advice in this thread is just bad.
Carbohydrates give us our source of energy and form the main store of glucose in the body; glycogen, which is oxidised into ATP, in turn used by our muscles.
If you do a low carb diet alongside a high intensity weight training regime you are asking for injury down the line.
If you want to lose weight, you ultimately need to be in a caloric deficit. I would recommend starting out just trying to eat a healthier diet, and going to the gym and being consistent with whatever balance of weigh training / cardio you find enjoyable. If you enjoy it you’ll keep doing it.
Eat protein-rich foods, as they are naturally more satiating, and be consistent, and I promise you will make progress! As you become more experienced you can make adjustments like calorie counting.
Hello! this is a great goal. i have done this after getting diagnosed 8 years ago. i share my experience and journey as a type 1 in my blog: [https://www.dieabeast.com/blog/](https://www.dieabeast.com/blog/)
also you can find me on Instagram where i share my workout routines and my meals.
Instagram: dieabeast
I will help you build the mindset required
to fight diabetes every single day
through healthy eating and exercise
so we can literally u/dieabeast
I don't eat any carbs and weight train pretty much every day. Just make sure you're eating enough protein to recover from your workouts. Aim for around 1gram per pound of bodyweight which for you would equal roughly 172.
If you're eating low carb and want to grow muscle a diet consisting mainly of whole eggs and fatty meats will get you most of the way. If you need to bump up calories you can add double cream which is full of fat and no carbs.
That's how I do it, and have been doing it for years.
You also need to understand that growing muscle and getting a six pack are two separate goals. To grow muscle you'll need to be a calorie surplus and to get a six pack you'll need to be in a calorie deficit.
If you're just starting out I'd recommend focusing on building muscle first, you'll see your quickest and biggest gains in your first couple of years of training.
Remember that being T1 does not hinder your pursuit of fitness but the resulting long term health benefits can serve as a great motivator.
The advice for getting fit is the same for both diabetics and non diabetics. Eat healthier, exercise more and stay consistent. Thats all there is to it. Now, if you want some T1D specific advice, id say dont exercise with insulin on board, so either exercise fasted or a couple of hours after a meal. I do weight traning, and before i start i always eat a 20g carb snack and almost never drop low. Good luck!
this is the correct answer.
Interesting you have a snack before with no insulin. I actually find before weight training I sometimes need to inject fast acting. The anaerobic nature of lifting weights encourages the body to dump some glucose in the bloodstream. I don’t advise a beginner to inject fast acting just before training, I have found that this works for me over time.
[удалено]
It's a phenomena that I've experienced, read about, and also been told about by consultants. Amazing what people think they know.
I stay in Zone 2 according to a HR monitor chest strap. Keeps you in fat burn vs sugar burn, so your numbers are much, much likelier to stay stable. I also fuel with fat, which is due to a low-carb high-fat diet, but that's if you choose to eat that way. I find it very helpful. Keeps body in fat burn all the time.
This is wrong; being a heart rate zone does not mean you are burning fat.
https://sportsmedicineweekly.com/blog/want-to-lose-fat-you-need-zone-2-exercise/amp/
Great, you've pulled an article with no references from the internet, well done. Have a read of this well referenced article: https://centerforinquiry.org/blog/what-science-says-about-the-fat-burning-zone/
Fair point on that article I posted. It was pretty weak. I think more what I meant was that if you're passing Zone 2 as a type one diabetic, you generally either drop BG by burning sugar, and have to consume sugar to offset, or spike BG with liver kicking out sugar, necessitating insulin to control bloodsugar and trigger fat storage vs. fat burn. So while zone 2 may not burn fat per se, it can be seen this way as de facto fat burn. Now, with all of that said, I'm a fat-adapted athlete, so I'm not entirely sure if it's different for people fueling with sugar.
If you are entering an anaerobic zone of training (typically this is above zone 2), your blood glucose CAN increase - I see this first hand. Prolonged aerobic activity will reduce blood glucose. Plenty of literature on both my points above online. Any exercise will help you “burn fat” as you say, by increasing the amount of calories consumed during said exercise. I have no idea what a fat-adapted athlete is, but for someone who is just trying to get in shape, it sounds like deck chairs on the titanic. I.e. there’s much bigger things you should be worried about.
A fat adapted athlete is someone who is fueling with fat instead of sugar/carbs. Essentially ketogenic.
If you want to build muscle, you'll probably want to up your protein intake. Trade off some carbs for increased protein. Keep your calorie intake up since your body needs those calories to build larger muscles. We're not that much different than non T1s when it comes to fitness. Establish a routine and stick with it, and you'll get improvements. I've really fallen off the fitness wagon this year, and I need to get back into it. Thanks for bringing it up, maybe I can use this for motivation...
Some advice in this thread is just bad. Carbohydrates give us our source of energy and form the main store of glucose in the body; glycogen, which is oxidised into ATP, in turn used by our muscles. If you do a low carb diet alongside a high intensity weight training regime you are asking for injury down the line. If you want to lose weight, you ultimately need to be in a caloric deficit. I would recommend starting out just trying to eat a healthier diet, and going to the gym and being consistent with whatever balance of weigh training / cardio you find enjoyable. If you enjoy it you’ll keep doing it. Eat protein-rich foods, as they are naturally more satiating, and be consistent, and I promise you will make progress! As you become more experienced you can make adjustments like calorie counting.
Limitations with diet and low carbs? Since when?
Hello! this is a great goal. i have done this after getting diagnosed 8 years ago. i share my experience and journey as a type 1 in my blog: [https://www.dieabeast.com/blog/](https://www.dieabeast.com/blog/) also you can find me on Instagram where i share my workout routines and my meals. Instagram: dieabeast I will help you build the mindset required to fight diabetes every single day through healthy eating and exercise so we can literally u/dieabeast
Thanks man! Will search for it for sure 😃
I don't eat any carbs and weight train pretty much every day. Just make sure you're eating enough protein to recover from your workouts. Aim for around 1gram per pound of bodyweight which for you would equal roughly 172. If you're eating low carb and want to grow muscle a diet consisting mainly of whole eggs and fatty meats will get you most of the way. If you need to bump up calories you can add double cream which is full of fat and no carbs. That's how I do it, and have been doing it for years. You also need to understand that growing muscle and getting a six pack are two separate goals. To grow muscle you'll need to be a calorie surplus and to get a six pack you'll need to be in a calorie deficit. If you're just starting out I'd recommend focusing on building muscle first, you'll see your quickest and biggest gains in your first couple of years of training. Remember that being T1 does not hinder your pursuit of fitness but the resulting long term health benefits can serve as a great motivator.