what type of exercise is best for insulin resistance and weight loss spoiler alert all
that cardio could be making your insulin resistance worse and could be the reason
you're struggling to lose those stubborn pounds keep watching if you want to find out the types
of exercise you should be doing to reverse insulin resistance and lose weight [Music]
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health
and nutrition coach I post videos here on YouTube talking all things insulin resistance weight loss
sleep and more so if you're ready to take control of your metabolic Health make sure to click that
subscribe button and you can also find me on Tick Tock and Instagram or I share new posts every
single day today's video is sponsored by FITTO FITTO is a portable muscle tracker that allows
you to measure and analyze your muscle mass with the push of a button we'll talk about this more as
we go through the video but increasing your lean muscle mass is extremely beneficial when it comes
to reversing insulin resistance and FITTO can help you achieve this head to healthcoachkate.com
forward slash FITTO I'll also put that link in the description box down below to check it out insulin
resistance is a condition that causes side effects such as weight gain high blood pressure acne
infertility and belly fat if it is not addressed it can lead to more serious diseases including
type 2 diabetes and heart disease insulin is a hormone and one of its main roles is transporting
the excess sugar or glucose from our bloodstream to our cells but when our cells become resistant
to insulin they don't take in glucose as they should as a result the pancreas releases more
insulin and it's these high levels of insulin circulating our body that are the root cause of
most of the symptoms of insulin resistance and the associated diseases and it's these high levels of
insulin that also make it difficult to lose weight insulin is literally known as the fat storage
hormone because when insulin is elevated the body is in fat storing mode when insulin is low
the body switches to fat burning instead making changes to your diet can help your body to become
more insulin sensitive again helping to bring down insulin and reverse insulin resistance but
certain types of exercise can also be extremely beneficial for reversing insulin resistance as
well and as I said earlier spending hours a week on cardio machines could actually be making your
insulin resistance worse so there are two main types of exercise that we're going to focus on
in today's video so let's get into the first type of exercise that can help you reverse insulin
resistance and lose weight and that is resistance training resistance training is also known as
strength training or weight training and it is a form of exercise where the goal is building
strength resistance training is how you build muscle and this type of training even for only
short durations has been shown to improve insulin sensitivity one study had participants do three
weight training sessions a week all less than 20 minutes that's less than one hour per week and by
the end of the study their insulin sensitivity had improved dramatically as we mentioned at the start
of this video when we're insulin resistant we have high levels of circulating insulin an elevated
insulin disrupts our hormones and our metabolic processes which makes it difficult to lose weight
but here's where resistance training comes in your muscle cells are the biggest consumers of
glucose in your body most of the excess glucose in your bloodstream is stored in your muscles
so the more muscle mass you have the more room you have to store glucose and the more room for
storage means the less insulin is needed and lower insulin makes it easier for you to lose weight if
you remember earlier we spoke about how insulin is sort of the switch between fat burning and
fat storing when insulin is high the body is in fat storage mode because in a healthy individual
High insulin signals that there is excess energy in the form of glucose available in the blood and
if there's energy readily available the body wants to use this first rather than tapping into its fat
stores the catch is that someone who is insulin resistant isn't able to use glucose efficiently
which can sometimes put you in the situation where yes the energy is there but your cells
are resisting taking it in and that's why anything you can do to lower your circulating insulin will
be beneficial for reversing in insulin resistance and ultimately losing weight weight loss is not
about burning as many calories as you can in a workout especially when you have insulin
resistance if you can focus on building muscle and forget the calorie aspect entirely weight loss
will come two to three weight training sessions a week seems to be the sweet spot and you don't
have to go crazy in the gym like I said 15 to 20 minute sessions that can make a big difference
start slow and build your way up but there's actually a second part to why resistance training
is beneficial for insulin resistance and that is because when you are using your muscles during
resistance training they can actually taking glucose without the need for insulin the need
for insulin is bypassed which again reduces our need for insulin and helps to keep it lower now
if you're looking for a way to measure and track your muscle growth look no further than
FITTO FITTO uses professional grade non-invasive technology to scan and measure your body mass it
allows you to evaluate and track your muscle mass in five spots on your body and your muscle to Fat
ratio in up to 15 spots it is super easy to use you just connect it to the app follow the prompts
do the scans and you'll have your results within minutes the accompanying app also features a
nine block Therapy Program this data-driven system helps you check your health status and personalize
a program for your goals by eliminating the guesswork on whether or not your workouts are
working or not you can identify at weak points and imbalances make adjustments and reach your
goals faster and their in-app badges can help you to stay motivated FITTO is Google fit and apple
Health compatible and one device can be used by up to four users head to healthcoachkait.com forward
slash FITTO and use code KAITFITTO30 to save on your order thank you again to Fido for sponsoring
this video the second type of exercise that's beneficial for insulin resistance weight loss
is high intensity interval training also known as hit now I mentioned earlier in the video that
cardio might be working against your goals and I want to expand on that a little bit further before
getting into why hit is beneficial now when I say cardio in this context I am specifically
referring to Chronic cardio and this is when you are doing cardio exercises such as running biking
rowing or swimming at a moderate to intense Pace multiple times per week if you're pushing it too
hard during a cardio workout if your heart rate has passed a certain threshold and it's staying
there this can make insulin resistance worse and actually cause you to store fat instead of burning
it basically if you are doing a cardio workout and you can't breathe comfortably through your nose
the entire time if you have to take some breaths through your mouth you've passed this threshold
cardio should be aerobic meaning with oxygen but when you push too hard and your heart rate becomes
too high these workouts become anaerobic meaning without oxygen when an exercise session is aerobic
fat is feeling it when an exercise session is anaerobic glucose is feeling it so low intensity
cardio such as walking that's actually aerobic and that's pretty neutral for insulin resistance but
cardio as most people who are on a mission to lose weight do it is not they are pushing it too hard
and this can be counterproductive towards weight loss goals this type of cardio increases cortisol
significantly and puts your body in a state of fight or flight hit workouts are different with
hit you were doing short bursts of cardio at a maximum effort this level can only be sustained
for about 30 seconds then you take a few minutes to recover and you go again with chronic cardio
your heart rate is high but it's not at your Max and it's kept high for long periods of time with
hit it actually increases your body's oxidative capacity in the muscles which improves insulin
sensitivity allowing your cells to take in more glucose all this looks like is 5 to 10 30 second
Sprints with a few minutes rest in between and hit workouts only really need to be done once a week
to reap the benefits so this is going to look something like doing five to ten maximum effort
Sprints with a couple minutes rest in between and this can be on any cardio device like I said
before you can do running you can do cycling you can do rowing you can do swimming there's a whole
bunch of new cardio machines popping up or maybe they're just newish to me like the ski machine
I'll put a photo up on the screen so if you are someone who maybe doesn't have full mobility in
their lower body this can be a good option for you it's cardio but it's entirely upper body and these
machines are popping up at more and more chance so in conclusion lift weights two to three times
per week and do one hit session do this and your insulin sensitivity will improve dramatically and
this really only ends up being about an hour of exercise every week now if you want to supercharge
your reversal of insulin resistant and your weight loss a few small changes to your diet can help to
do this I'm going to link a video up above on how to put together meals for insulin resistance that
can get you started and spoiler alert it's not as difficult as drastic as you probably think I do
also have a seven day master class that is focused on reversing insulin resistance which I will link
above as well if you want a little bit more guidance and support and you want to work with
me but anyways guys I hope you enjoyed this video let me know in the comment section down below what
your current exercise routine looks like do you do any resistance training do you do any cardio let
me know down below and I'm also going to put the link in the description box down below to check
out FITTO if you guys did enjoy this video you might also enjoy my video that has a shopping list
for insulin resistance you can check it out here if you want to catch up on my most recent upload
you can find it here and if you want to check out my coaching programs including that seven
day insulin resistance Master Class you can find that here thanks guys I'll see you next time bye