Loosing weight with type 2 diabetes + thyroid problems

Hi guys,
I have type 2 diabetes and had hyper thyroid problems in the past.. now the thyroid problems are completely under control, I am off the pills as well. I still take the pills for diabetes but much lesser than before..

I have been following a workout and been gymming since a month and half... but here I notice that I reduce only 1 kilo every 3 weeks... my metabolism isnt as high as it used to be.. anybody else facing similar problems??
 
I would have to say that 1 kilo every three weeks is still good. Weight loss does tend to slow for many people after the initial phase of a weight loss program. You're still going in the right direction, which is a success in my books!

How often do you go to the gym? And what is your diet like?
 
I would have to say that 1 kilo every three weeks is still good. Weight loss does tend to slow for many people after the initial phase of a weight loss program. You're still going in the right direction, which is a success in my books!

How often do you go to the gym? And what is your diet like?

this is what I am currently doing
- one body part in a day
- 5 different combination of exercises for it
- 2 - 3 sets per exercise
- 100 rope skippings between each set (to keep a high heart rate)
around 1.5 hrs on average
this goes on for a 5 day workout week..

as per my daily meal / food intake
currently this is what i have..
- morning corn flakes and milk.. and some tea no sugar
- mid lunch fruit bowl
- lunch .. (i am in India) light small quantities of regular food I get in my office cafeteria
-- I ensure to have curd .. its great for your digestive systems..
- tea time .. some snack.. not to heavy
- gym in the late evening
- night have soup.. most veggies mixed with chicken.. no(or sometimes very less) salt
I have one Centrum multi vitamin/mineral tablet a day
 
Ok sorry, one more question first...

What are your goals? (weight loss, building muscle, etc.)
 
If your goals are general fitness, looking leaner, and improving overall health, then you might be better off to do 3 workouts per week with 8-10 exercises that cover your whole body, rather than working one muscle group per day. Make sure that you spread these workouts out over the week and avoid doing them on consecutive days. Then do cardiovascular exercises such as walking, swimming, cycling, dancing, etc. on most days of the week.
 
If your goals are general fitness, looking leaner, and improving overall health, then you might be better off to do 3 workouts per week with 8-10 exercises that cover your whole body, rather than working one muscle group per day. Make sure that you spread these workouts out over the week and avoid doing them on consecutive days. Then do cardiovascular exercises such as walking, swimming, cycling, dancing, etc. on most days of the week.

well thats a much difficult workout plan for me... considering my lifestyle... it will be difficult for me to maintain that type of workout... as I will be very tired the next day... btw how long is that workout per day?? i mean one hour or 2 or 3?? and also can u list down the exercises???
 
well thats a much difficult workout plan for me... considering my lifestyle... it will be difficult for me to maintain that type of workout... as I will be very tired the next day... btw how long is that workout per day?? i mean one hour or 2 or 3?? and also can u list down the exercises???

Hmm... nope it should definitely not take you more than 1 - 1.5 hours including, warm-up, cool-down, stretching and some aerobic intervals in between exercises.

What equipment do you prefer to use? You should be able to do a very good full-body workout using free weights. I can give you an idea of some exercises once I know what you prefer to use
 
Hmm... nope it should definitely not take you more than 1 - 1.5 hours including, warm-up, cool-down, stretching and some aerobic intervals in between exercises.

What equipment do you prefer to use? You should be able to do a very good full-body workout using free weights. I can give you an idea of some exercises once I know what you prefer to use

like in my office gym we all free weights.. and machines for workout and a huge empty space to do free exercises like push-ups etc...

do let me know what are your suggestions
 
Ah, sorry, I had a good post typed up, then my computer froze... I'll try to remember everything I said:

The best thing would be do have a qualified fitness professional help you at least in the initial stages of your program, to ensure that you are doing exercises with correct form, and that the exercises are appropriate for you. If possible, try to focus on multi-joint exercises such as squats, chest presses, pull-ups, push-ups, etc. These exercises are more functional in terms of overall strength compared to isolation exercises (biceps curls, knee extensions, etc.). Not to say that isolation exercises are 'bad,' but depending on your goals, they may not be the most appropriate exercises.

Here is a very basic list of exercises to start with. Feel free to change or add new exercises, just be sure not to skip any major muscle groups.

Start your session with at least a 5-10 min warm-up. You can continue to do your aerobic intervals (skipping) between sets or between exercises if you wish.

Dumbbell Squat

Dumbbell Rear Lunge

Exercise: Dumbbell Chest Press [422] - Fitness.com

Inverted Row

Exercise: Back Extensions on Exercise Ball [254] - Fitness.com

Exercise: Full Body Support [429] - Fitness.com

Exercise: Dumbbell Overhead Shoulder Press [426] - Fitness.com

End with cardio, if you are doing cardio on these days, then at least a 5-10 min cool down, followed by some flexibility exercises.

Without being able to meet you in person, there is no way for me to tell if these are the best exercises for you. Try your best to do these with proper form and if you have questions, ask!
 
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