Metabolic · Muscle = glucose sink
Type 2 Diabetes
Condition · Insulin Resistance / Type 2 Diabetes
Type 2 Diabetes
Insulin Resistance / Type 2 Diabetes
People with elevated fasting glucose, HbA1c > 5.7%, or diagnosed T2D
Training Protocol
Resistance training is the #1 intervention (ACSM position stand). Muscle is a glucose sink — more muscle = better glucose disposal. Walk 10,000+ steps daily. Time workouts after meals for maximum glucose clearance.
Nutrition Strategy
Low GI carbs, high protein (1.6g/kg), high fibre (30g+/day). Space carbs across meals. Never eat carbs alone — always pair with protein or fat.
What To Avoid
Sugar-sweetened beverages, white rice in large portions, fruit juice, skipping meals then binge-eating.
Recommended Program
Based on this condition, the best-fit program from FitnessByMaddy is: 12-Week Custom. See all programs →
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