The New One Year Plan I Call “Diabesity War”

Apr12_DiabesityI have taken a few days away from blogging to reflect and meditate on all of the thoughts and actions of the last five years. From the books and medical documents I have read to all of the different diets and workout plans that have challenged me. I have checked my notes and figured out the times I was most successful and those times where I have found failure.

One of the greatest reasons I have found for my failures is the simple fact that I give up too quickly when I have a plan in place. If I get a few days where I typically need a little rest I find other reasons not to resume what I have been doing all along. When this happens it becomes more and more difficult to come back to where I left off. For this reason I have decided to develop this plan of attack and stay with it faithfully for 1 whole year.

My goal is two fold. Number one is obvious as I want to get my first morning fasting glucose levels down to a range of between 70 and 80 mg/dl to ensure a continued healthy and long life. Β And the second is to see my body fat index at around 15. I believe that both Type II Diabetes and the retention of body fat go hand in hand. Β The tools I will use are diet, fasting, walking and strength training. It is my strong belief that they all work together in harmony and will not work without all three being in place.

The Diet
The diet plan is simple yet in our modern world I live so complicated. The simple part is that I will eat just those foods produced by nature itself. Wild meats and fish in moderation mixed with plenty of vegetables. The hard part is in making sure that these foods are always readily available in my home as it is easy to reach for something easy to cook after a hard day of work. I will not be too concerned with tracking calories because when you are eating the right foods calories in is equal to calories out which means that what I eat should show up in my levels of exercise.

Intermmitent Fasting
I will give up eating breakfast each day or on certain days delay breakfast to reach a point where my body has been fasting for at least 14 hours. This means that on certain days where I feel that I am dragging I will eat at 8:00 AM and on other days where I feel good I will wait until 12:00 PM. Fasting is as natural as eating and humans have done it both voluntarily and involuntarily.

Walking is a natural part of being a human being. For millions of years before the inventions of transportation or learned about riding animals humans relied on walking from place to place probably many miles per day. I certainly cannot mimic this process as I have a job to go to each day but what I can do is try to walk a minimum of 40 minutes each day. I will warm up for the first 10 minutes until I reach a point where I break a sweat then raise the speed of my treadmill progressively to a point where I feel like I am being challenged. At 30 minutes I will start slowing down the speed until I reach the same point I was at, at the beginning of the warm up. I will end the routine at 40:00 minutes of total exercise.

Strength Training
Most of you who already know me know that I utilize a Bowflex Machine for strength training. I will continue on this path each day of working different muscle groups to ensure that each week I get a complete body workout. Humans have muscles that need to be worked each day the same as when we hunted, farmed and built our own homes. We were built to work and to claim to human involves the fact that we do physical work each day. I have decided to work with a level of weight for each routine that should yield just one set of around 20 reps. When I find I am doing more that 20 reps I will raise the weight slightly on the next workout. The important thing is that with each set that I do I am taking it to the point of complete muscle exhaustion. Strength training will always be performed each morning before the walk on the treadmill and shouldn’t take more than a total of 20 minutes to get through. This will put my total body workout at around an hour which is manageable each day.

I will track all figures as what you see below and also discuss many of the aspects of this plan from the day prior. This will include what I ate, how I felt during the fast, my energy levels during the day and also during the morning workout routine and also things like my sleeping patterns and alcohol intake.

So tomorrow will be day #1 of 365 days of working the Diabesity War. It will be a battle that I will be fighting each day on my way to victory. These posts my get boring to many people but I want everyone to understand that I will be doing this for 1 whole year strictly for myself. If it works out after a year and I find myself successful then I will find a way to share my achievements with the world. I will see you in the morning πŸ™‚
Blood Sugar- 138, Weight- 189.4

Bowflex- CHEST
Bench Press- 210- 27
Incline Press- 210-20
Decline Press- 210-27
Fly’s- 60/60- 25

Distance- 2.55 miles
Time- 40:00 minutes
Calories Burned- 287.8

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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30 Responses to The New One Year Plan I Call “Diabesity War”

  1. Looks like a good plan. Best wishes…

  2. Taking a break…often…..resting…..breathing…..reflecting….is sometimes the best (no) plan of all. Based on your blog, it is so clear that you are very determined, hard working, dedicated, and smart (probably too smart sometimes). Keep doing what you do….but give yourself some room to celebrate how truly amazing you are. (You wow me with your commitment to writing). My 2 cents.. πŸ˜‰πŸ˜Œ

    • Thanks Andrea πŸ™‚ Yes I suppose that I am pretty committed to solving this problem with Type II Diabetes. I am determined that I have the healing power within me to cure this problem of my body not processing glucose like it did when I was younger. I write because I love to transfer the thoughts in me head each morning into living words that somehow create a history that I can reflect back on. I remember being fascinated with my Great Grandfather who passed when I was just 9. I always wished that he wrote some type of journal so I could understand his life. This is what I am doing I suppose. And I do take plenty of breaks. I always find time to just sit, reflect and dream.

  3. Pingback: Diabesity War – Day #1 | Simple Living Over 50

  4. juliansuitor says:

    It sounds like you have taken some excellent steps and I would commend you on your plan! You may be interested to read a short post about Pre-Diabetes: Exercise or weight loss? You can search it via my blog.
    The underlying point is that, without focussing on the scales, you can still improve your blood glucose control – although for reasons I outline, fat loss is always desirable.
    Moderate to high intensity exercise opens up an additional pathway for normalising blood glucose – investigate the GLUT4 pathway if you haven’t already done so already!
    As always, I would also recommend you consult an Accredited Clinical Exercise Physiologist.
    Best of luck and kind regards.

  5. suzewannabe says:

    You can do this! Next time you see pasta, say “meatballs” instead. πŸ˜‰

  6. New Journey says:

    Love your plan…you got this….how’s the grandbaby???

  7. Jess says:

    Ah, a fellow 365 day-er! Haha! How timely, you launched your Diabetes War the same day I launched my Get Well Plan, and although for different reasons and through different research, we’ve come to pretty similar conclusions. When you take away all the fads and obscure rules that come along with it, and just understand the basic science of what is happening within our bodies, there’s not that much to it to healthy living, it’s just a matter of discipline πŸ™‚ good luck! Having the resources readily available (like food) and the accountability of the blog has made a huge difference for me as well. Even though the community are generally supportive, I feel that no-one else really cares about our stats and ins and outs of our daily report, as much as ourselves. But knowing that there is an audience out there forcing us into reporting those stats, and our own reflections on those stats, there is an indescribable benefit. It makes us more focussed, accountable, and forces us to put words and meaning to what we are doing rather than having vague thoughts in our heads and meandering along. Good luck!

  8. wordcatcher says:

    That’s a really good point you made – failure can be a result of a plan abandoned too fast. I guess one has to be careful not only about not giving up too fast, but also if the plan is realistic. I have definitely trouble in setting up realistic goals and plans for myself. I should perhaps follow your strategy and take some time off to meditate over a new idea first before plunging into action. Thanks!

  9. From what I’ve read it is the getting your lifestyle routinized so you barely think about it that is key. It is the route to routinization that is hard. There can be diversions along the way, but even when a flu or a busy time at work gets in the way, you just get going again. We’ll be watching you and cheering you on.

  10. I think the name ‘Diabesity’ is great. It encapsulates the whole problem. There are a lot of e-books available, including one called “Diabetes Free” which I see is currently $27(USdollar) on a discount finishing today but I bet the discount lasts longer! A lot of information re nutrition can be found free online, and there are a lot of offers via videos which often go on&on&on — once it starts, click the ‘X’ and usually it will offer you a transcript of the info if you “Stay on the page”. After you’ve read through, even if you want the product, trying clicking ‘X’ again, as often an extra discount is made available then. I was able to help my husband get out of the danger zone by using natural blood-sugar regulators.

  11. scrapstitching says:

    How did intermittent fasting work with diabetes? I’m not sure it would work well for me.

  12. scrapstitching says:

    And that planning led me here. I had a 503 overnight recently. So very odd. I’m back in the 100s, but you never know what’s going to set you off without that plan and the true declaration of “I’m bigger than you are!”

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