Cary Raffle Certified Personal Trainer

9/29/2018

Strength Training and Type 2 Diabetes

The American Diabetes Association recommends two to three sessions of resistance exercise per week, on nonconsecutive days, in addition to other types of physical activity. Learn more in this article from Idea Health & Fitness Association, which includes exercise tips from me. Contact me if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

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Weight Loss Tip: The only way to lose weight is to have a calorie deficit.

Change your diet to take in less calories than your burn. increase exercise and lean muscle mass to burn more calories than you take in. Or, try a combination of these techniques.

Many supplements that claim to "raise your metabolism" are simply stimulants that raise your heart rate --- you may as well drink 6 cups of coffee, which you probably would not be willing to do. And supplements are not FDA approved. Guarana, for example, contains very high concentrations of caffeine and has not been evaluated by the FDA for safety, effectiveness, or purity.

Nutrition Recommendations for Athletes

"Protein recommendations for [male] endurance athletes are 1.2 g/kg body weight per day, whereas those for [male] resistance and strength trained athletes may be as high as 1.6 to 1.7 g/kg body weight per day...Little information is available regarding requirements of endurance athletes who are women [and] data on female strength athletes are not available. These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements, if energy intake is adequate to maintain body weight." *"Data are not presently available...to suggest that athletes need a diet significantly different from that recommended in the Dietary Guidelines for Americans...(55% to 58% of energy from carbohydrates, 12 to 15% of energy from protein and 25 to 30% of energy from fat)." * "Before exercise, a meal or snack should provide sufficient fluid to maintain hydration, be relatively low in fat and fiber...be relatively high in carbohydrate...be moderate in protein and be composed of foods familiar and well tolerated..." * "...Athletes should consume a mixed meal providing carbohydrates, protein and fat soon after a strenuous competition or training session." Source: Nutrition and Athletic Performance, Joint Position Statement by American College of Sports Medicine, American Dietetic Association, Dietitians of Canada

ABOUT MY WEBSITE

I have several different addresses to help people looking for a personal trainer in Manhattan or Brooklyn, New York find me. You may have reached me through any one of the following URLs:
caryraffle.com
brooklynpersonaltrainer.com
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Welcome, I am happy to have you visit. I hope you find my blog about fitness, health and personal training helpful, and invite you to sign up for my newsletter to receive advance copies of the stories that will appear here. Feel free to email or call me with questions or suggestions for future articles.
- Cary

I also invite you to visit EXERCISE NO NO The most comprehensive list available anywhere on the exercise, fitness and nutrition practices that you should avoid.
exercisenono.com

Cary Raffle Certified Personal Trainer - NYC

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9/29/2018

Strength Training and Type 2 Diabetes

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