Help me re-evaluate my goals please!

richardheath

I started losing weight at the beginning of this year by diet changes and mainly cardio (elliptical machine). I lost 40 lb (down to 165 from over 200 @ 5"11"). As I starting losing weight, I started replacing some of the cardio with weights, and am currently working on my first cycle of the Simple Beginners Routine (Mon, Wed and Fri). I try to fit in cardio on the non-weight days, but only manage 2 or 3 sessions (running or treadmill/elliptical).

In June, I was diagnosed prediabetic, which could develop to full diabetes (Type 2) if I'm not careful. The best preventative is to exercise, maintain my current weight, and eat right. People with diabetes are at an increased risk of cardiovascular disease.

I've been enjoying doing the strength training - I've never had upper body strength before, and like the way a bit of muscle looks on me. I'm not going to bulk up too much, I know, as I'm not willing (right now at least) to start eating a large calorie surplus. Back when I was a teenager, I ran competitively (1500m up to 10Ks and cross country). So, I'm enjoying running again too, but it is hard on my old (45) body! Of course, I am pushing it - I _think_ I can still run a 10k in 40 minutes, although my body doesn't quite cooperate, and needs closer to an hour now.

For optimum health, should I concentrate more on the cardio, and ease off on the weights? I'm thinking I might be better off making sure I get 3-4 good cardio days in, and then work in weights when I have time. Or am I doing OK with what I am doing now?


TL;DR - run or weights for a prediabetic?

Tilran

You never said what you goal was. Are you trying to achieve muscles? Are you trying to tone? Are you trying to lose more weight?

If you are just looking to maintain a healthy lifestyle, cardio is just fine, if you want to build strength...do weights. If you are that lean...you actually get get some mass by doing weights and eating at maintenance...you dont need to be at surplus unless you have been doing weights for a while. You can probably gain a solid 5-7 pounds of muscle at maintenance before you need to go surplus since you are really not a lifter.

BrianSharpe

This should be an interesting read for you:

http://www.time.com/time/health/article/0,8599,1662683,00.html

Overall, researchers saw improvements in blood-sugar control in all the patients who worked out. Compared with controls, patients in the aerobic group had a reduction of .51% in their hemoglobin A1C values — a test that measures blood-sugar control over the previous two to three months (lower is better). The weight-training group had a .38% reduction compared with controls. But the combined exercise group showed further improvements: in those patients, the A1C values went down an additional .46% over the aerobic group, and .59% over the weight-training group. Compared to controls, the combo exercisers had a nearly 1% lower A1C reading.

Short answer - do both cardio and strength. Perhaps you just need to find a way to fit your 3rd weekly cardio session in for a balanced approach.

richardheath

You never said what you goal was. Are you trying to achieve muscles? Are you trying to tone? Are you trying to lose more weight?

Oops, sorry! I don't need to lose anymore weight now. After I lost the bulk of the excess weight, I was thinking I would start trying to bulk up with some muscle, while doing some cardio "on the side".

Since the prediabetes diagnosis, I'm not so sure this is the best goal for me right now. So while I would still like to add some muscle (for purely aesthetic reasons), I want to do whatever is best for my overall health first. Since my risk of CV disease is increased, it seems to make sense to me to do more cardio.

richardheath

This should be an interesting read for you:

http://www.time.com/time/health/article/0,8599,1662683,00.html

Overall, researchers saw improvements in blood-sugar control in all the patients who worked out. Compared with controls, patients in the aerobic group had a reduction of .51% in their hemoglobin A1C values — a test that measures blood-sugar control over the previous two to three months (lower is better). The weight-training group had a .38% reduction compared with controls. But the combined exercise group showed further improvements: in those patients, the A1C values went down an additional .46% over the aerobic group, and .59% over the weight-training group. Compared to controls, the combo exercisers had a nearly 1% lower A1C reading.

Short answer - do both cardio and strength. Perhaps you just need to find a way to fit your 3rd weekly cardio session in for a balanced approach.

Thanks! That is very interesting. And you are probably right - I need to make sure I get that extra run in!

Tilran

If you are looking to add muscle....refer back to my original message. Eat at TDEE and lift 4-5 days a week really getting that burn in....You will bulk on Maintenance...not much but enough to see a difference since you have very little LBM right now.

Continue your running but make sure you NET maintenance with the runs as they burn alot of calories and you dont want a deficit any longer...that will negate your weight lifting.

richardheath

Thanks!

letjog

Hi Richard,
First off - congrats on your achievements!
I'd recommend regular aerobic exercise to stave off diabetes. It trains the muscles to (continue to) respond to insulin and take up glucose. The BEST thing you can do to prevent diabetes.

And yes, I have an MBBS after my name....