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Odinsbezerker

I am Type 1 diabetic, but I want to lose over 100 pounds. What should I do for calorie intake in a day. And exercises that won't bother my diabetes.

janejellyroll

If you enter your goals and stats into MFP, it will generate a calorie goal specifically for you.

MissusMoon

Definitely set up your MFP profile. Are there exercises that "bother" diabetes?

jemhh

Do you have specific physical limitations due to your diabetes? Something that your doctor has warned you about?

In general, I think that walking is a great beginner exercise, especially when you're totally out of shape. I started off walking 3x/week. I would aim for 15-20 minutes 3x/wk. After a week either add 5 minutes to each walk or add a fourth walk. After that up your time a little bit each week. Don't go crazy and try to double it in a week or anything but up it by 5-10 minutes.

Strength training is also good and what you can do will be dependent on our mobility. I read an interesting interview a week or so ago so I'll post the pertinent info here:

STEVE: Thanks for your thoughts on the subject and I have one spin-off question. I’m not sure if you have experience working with obese folks, but if you do (and even if you don’t), how would your exercise recommendations change in the resistance training department?

BRET: I’m very glad you asked this question, as I have tons of experience working with obese folks and I’m very passionate about the topic. In fact, I have 2 different clients who lost over 100 pounds! Here are some things I’ve noticed.

1. This goes without saying, but nutritional counseling is paramount with this population.

2. Bodyweight lower body exercises are perfect with this population up front – you can start with high box squats, glute bridges, 45 degree back extensions, and low step ups, progress to low box squats, shoulder and feet elevated hip thrusts, and medium height step ups, and then eventually add load and begin doing more advanced exercises such as dynamic lunges. Rack pulls and trap bar deadlifts can be performed right off the bat as well. It takes considerable time for this population to be strong and stable enough to perform advanced exercises like Bulgarian split squats, single leg hip thrusts, and single leg RDL’s due to the extreme stability requirements at the hip joint in particular as the hip moves into flexion. Sled pushing is a good idea for obese individuals as well.

3. As for upper body exercises, dumbbells and barbells can be used for pressing and rowing, and bands can be used for assistance with chin up variations. The strong bands from Elitefts come in handy for this purpose.

4. Core exercises should include planks, short-lever side planks, and Pallof presses.

5. There’s absolutely no need do plyometrics or explosive work with this population as the risks outweigh the benefits. Wait until their bodyweight drops sufficiently to start prescribing plyos, ballistics, and explosive work. Even jump roping or short sprint work is too much for obese folks.

6. The strength training workout they do is a form of high-intensity interval training. If you weigh 300 lbs and you perform 20 box squats, your heart rate will be through the roof. I like alternating between sets of lower body and upper body exercises with this group as it allows them more rest while keeping the heart rate elevated. If they come 3 times per week to train with you, they’re doing 3 HIIT sessions per week. Just have them do low-intensity cardio as homework on off-days and always encourage them to stick to the diet. Having them purchase a kettlebell and doing circuits as “homework” is a good idea as well.

7. Don’t spend time with foam rolling, mobility and activation work, and static stretching with this population. If you have them for an hour, spend the entire hour on building strength in the medium rep ranges, which will simultaneously build power, flexibility, and conditioning (at least initially it will).

8. Always keep in mind the psychological component to training obese individuals.