My Transformation Challenge: A Diet and Exercise Upgrade

In our fitness journey, we sometimes hit a plateau and can't seem to push over it. Some hit plateaus many times, including myself. Sometimes a transformation challenge may be just what you need to push yourself over that plateau.

Why I chose a diet and exercise challenge

I've been on a plateau with my physical fitness for a year now with the exception of my bench press and was looking for some motivation to pull me out of that plateau. Then I heard of a nutrition company doing a 12-week transformation challenge with awards from 1st place all the way to 5th place. I decided to participate and I'm being sponsored by the nutrition company to be part of the challenge.

What does the diet and exercise challenge consist of?

I will receive meals, exercise guidance, supplementation plans, a plethora of video's, and counseling. Sometimes your old workout routine may be the very problem with being in a plateau and a new one with outside help, as in this case, maybe just what is needed to break free of those pesky plateaus.

Meal planning

Meal planning may very well be the most crucial part of diabetes management. My diet plan will need to adjust for lower carbs, given the meal plan is for people who are not diabetic and includes a higher daily carbohydrate count.

Exercise

The exercise plans include certain exercises Monday through Friday, with Saturday being a cardio day and Sunday a rest day. Having an on-the-go life as a trucker will make it difficult to do it all, but where there's a will, there is a way.

Protein supplements

This is another tricky area for people with diabetes. It is recommended to consume protein after workouts within a 30-minute window to allow for muscle building and repair. The types of protein you eat are crucial, as it's important to avoid high glucose and high fat.

Understanding different types of protein sources

There are many types of proteins on the market: vegetable protein, whey (isolate, concentrate, hydrolyzed, and casein), bone, animal, and egg-derived forms. You can also get protein from the foods we eat or drink like, milk, cheese, nuts, meats, and some vegetables. In order to manage a low carb diet, you will need a form of protein that has lower carbs and sugar, like whey protein isolate. The isolate is ultra-filtered to remove most of the carbs, calories, fat, and lactose. Too many calories in your protein shake may negate any weight loss benefits of your workout and the carbs could raise your glucose levels.

It may be a good idea for diabetics to skip those workout energy bars or energy drinks which usually have too much caffeine, calories, and carbs. Many studies have linked caffeine consumption to greater insulin resistance in type 2 diabetics.

Conclusion

Whether it's a transformation challenge or another challenge of your choosing, it's a good idea to find ways to keep up your motivation or find new ways to challenge yourself and get over those plateaus. Remember to always speak with your doctor before starting a new diet or changing your diet or exercise routine, and go over possible drug and supplement interactions. And if you are new to exercise, always start out slow and easy and safely build your way up.

By providing your email address, you are agreeing to our privacy policy. We never sell or share your email address.

More on this topic

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

Join the conversation

or create an account to comment.