May 2008, The Insulin Resistance Diet - Support Thread

[LoLo32382]

I agree that weight lifting is one of the most beneficial things you can do for your body. I've never discounted it, nor have I stopped doing it. Just be prepared to gain bigger muscles than the average bear if you have excess testosterone!

[mloverstreet]

I'm not sure I buy into all weight training being a bad idea for cysters and/or people with insulin resistance. I was a biochemistry and genetics double major and I clearly remember studying cell membranes and receptors. When the body has excess fat, it causes the cell receptors to turn inward which, in turn, makes it more difficult for insulin to latch onto the necessary cells to clear glucose from the bloodstream. Strength training is the most effective method of building muscle mass and reducing fat. Therefore, insulin resistance would be decreased by a strength training regimen.

In my own experience with Type I and Type II diabetics within my group of friends and family (some with PCOS), I can tell you that when they added strength training to their workouts they gained much better control over their IR. My husband had outrageous blood sugar levels until he started cardio and strength training.

Also, if strength training was bad for PCOS'ers, I seriously doubt Kat would be including strength training as part of the 90 Day Bootcamp. She's probably the most well read cyster on this site. I'm inclined to follow her advice.

I'll make a visit to the medical library on campus later and see what I can dig up on this topic. From the few papers I've pulled already, I can tell you that concensus swings in the opposite direction and that strength training is considered an essential component of controlling IR.

[EmOgle1027]

Hey girls - What is the link for the boot camp? I would love to know!

[mloverstreet]

Hey Em! Here's the boot camp link:

SoulCysters 90-Day BootCamp - WEEK #5: "Cysters Are Doing It For Themselves!"

[cemomster]

you need a LOT of testesterone to build a bulk of muscle. You need the amount a male has. The whole amount a male has, and if we had those amounts, then we would be growing penis' and full on beards. I grow alot of facial hair, but my blood work is no where near what a man's levels are.

[cemomster]

and for those of you overwhelmed. It is easier to read the book cover to cover, then start linking then a week or two later start balancing. You will feel some results with just linking, and its so much easier to do it in phases.

[dracula1103]

ok sooooooooooo dont bombard me girls all I am saying is what I am reading from these dr or experts......Oh and I lsot 2 more pounds.....soooooooooooorrrrrrrrrrrryyyyyyyyyyyyyy y for making the cysters MAD!

[mloverstreet]

Drac,

Congrats on the weight loss! Sorry if I seemed a bit defensive/aggressive in my post. It's just that I'm used to defending my scientific statements. It's a bad habit from all those years of studying/writing papers/researching.

At any rate, I just want to make sure that no one stops the strength training portion of their exercise regimen. It's so important for women to strength train, even those without PCOS/IR/obesity. Weight lifting is one of the best ways to prevent osteoporosis since it builds bone density.

I'm not sure about the correlation between testosterone and muscle mass increase. I would assume it would have some impact, but even men who want to majorly bulk up supplement (illegally and stupidly) with steroids. At the same time, I wonder how much weight lifting/what type a woman would have to do to build, you know, man muscles if she had elevated testosterone levels. My sister has high testosterone levels and works out like a fiend. Her thighs are muscular and she has very well-defined arms, but she definitely hasn't become masculine in her appearance.

I'll add this to my research cue. I'm so curious now!

Oh, and I definitely think taking the diet in phases is best. (Cemomster mentioned this a few posts up.) I did linking for a few days, then started balancing. I'm just beginning to cut down on my fat intake this week. I've seen great weight loss results by easing into the diet this way.

[cemomster]

No one was mad, just wanted clarification. All is well.

[cboytitan]

When y'all say to start linking - do you mean basically eating a protein with a carb? Then in a couple of weeks (or so) start balancing based on the 7/15 rule?

[dracula1103]

ok so then i wont grow like arnold? lol i was scared by what i was hearing so that's why i said that...i mean since they are doc i thought well they know...yeah right i will ask u guys first and thanksa to all......luv ya guys!!!!oh by the way i think i might be getting af soon i am spotting....pray for me u guys.............

[cemomster]

Unless you do HEAVY HEAVY lifting and have an ungodly amt of testesterone you won't grow like Arnold. I promise!

Emily yep.. thats it. Just link carbs and proteins, try doing the ratio. (30 gms of Carbs with 14 gms of protein), so that you don't go hog wild. You actually may only need 1-2 weeks of linking before you go to full balancing.

[cemomster]

Originally Posted by mloverstreet

Drac,

Congrats on the weight loss! Sorry if I seemed a bit defensive/aggressive in my post. It's just that I'm used to defending my scientific statements. It's a bad habit from all those years of studying/writing papers/researching.

At any rate, I just want to make sure that no one stops the strength training portion of their exercise regimen. It's so important for women to strength train, even those without PCOS/IR/obesity. Weight lifting is one of the best ways to prevent osteoporosis since it builds bone density.

I'm not sure about the correlation between testosterone and muscle mass increase. I would assume it would have some impact, but even men who want to majorly bulk up supplement (illegally and stupidly) with steroids. At the same time, I wonder how much weight lifting/what type a woman would have to do to build, you know, man muscles if she had elevated testosterone levels. My sister has high testosterone levels and works out like a fiend. Her thighs are muscular and she has very well-defined arms, but she definitely hasn't become masculine in her appearance.

I'll add this to my research cue. I'm so curious now!

Your right...if you think about it, men do bulk up more then we do. And this is because of the testerone they have. And to realllly bulk up they need to supplement. Some men have higher amts. naturally then others, hence some bulking more then others. I have research I looked into with my first BS, but for the life of me cannot find it. I have been so busy and not enough time. Maybe when I get home from class tonite and both kids are in bed I can find it. THen I will link for all to see.
But you are on the right track.

[mloverstreet]

Originally Posted by dracula1103

ok so then i wont grow like arnold? lol i was scared by what i was hearing so that's why i said that...i mean since they are doc i thought well they know...yeah right i will ask u guys first and thanksa to all......luv ya guys!!!!oh by the way i think i might be getting af soon i am spotting....pray for me u guys.............

I think this is the reason it's so difficult for us to make good decisions. So many docs have differing opinions. Then if you try to research, you find even more conflicting advice. I wish they would just get together, accept or decline studies, and reach a concensus! Of course, it doesn't help that every woman's body reacts differently to diet/exercise/meds. AARRGGH! So difficult!

Hope you get AF, Drac!!!

[cemomster]

Think of it this way. you go to medical school, learn the basics, then decide what you want to specialize in. Everything has so much information, that to know more then one or two areas is hard. Exercise Science is not any different. If some docs would just rely on those that specialize in that field, then I think alot of information would not be screwed up. JMO.