How can I adjust my fitness routine to account for my insulin resistance?
For the past few months I have been trying to lose fat/build muscle/generally become more fit, but have not been seeing any progress. After a bit of googling, I found that insulin resistance, which I was diagnosed with years ago, can hinder attempts to lose fat. Are there methods I can use to try to account for this difficulty?
I already try to avoid carbs when I can - and when I do eat them I opt for whole grain - but are there things I can eat/exercises I can do that will make my attempts more fruitful?
In case it helps, my usual work out routine is minimum 2x week 30min weight training w/ 10 min cardio warm-up, + 30 minute elliptical as many times as I can fit into my schedule, and my average caloric intake is about 1500 mostly from meat, veggies + fruits. 22yo female 5'4 ~140-145lbs
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High intensity interval training and weight lifting are both very good protocols for insulin resistant people.
Studies that point to weight lifting increasing insulin sensitivity www.ncbi.nlm.nih.gov/pubmed/20351587 http://www.ncbi.nlm.nih.gov/pubmed/15628572
HIIT effect on insulin resistance study www.ncbi.nlm.nih.gov/pmc/articles/PMC2640399/
You can search around as there are a lot more, i just quoted a few
As with all studies the only way to know if they are really true is to try them out (where there is no risk) and see for yourself
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