Weight Training to Combat Diabetes Type 2


Total Body Exercise for Diabetes: Level 2 GLUCOSEZONE

Video taken from the channel: GLUCOSEZONE


Aerobic Plus Resistance Training In Patients With Type 2 Diabetes

Video taken from the channel: CorConsult Rx: Evidence-Based Medicine


Combination of Weights, Aerobics Works Best for Diabetics

Video taken from the channel: VOA News


Best chair based exercise for Type 2 Diabetes: GLUCOSEZONE

Video taken from the channel: GLUCOSEZONE


The #1 Exercise for Type 2 Diabetes (Better Than Insulin!)

Video taken from the channel: Yuri Elkaim



Video taken from the channel: Diabetic Muscle and Fitness

Moderate strength training and an increase in overall muscle mass were shown to reduce a person’s risk of developing type 2 diabetes by 32 percen. Strength Training to Combat Type 2 Diabetes Obesity rates around the world continue to rise, and with it has come a stark increase in the number of cases of prediabetes and Type 2 diabetes. In fact, the Center for Disease Control estimates that over 100 million Americans are either diabetic or prediabetic. Studies show that it’s as good as aerobic exercise at boosting how well your body uses insulin. (Also doing aerobic exercise may be even better.) The American Diabetes Association recommends that. Lift Weights to Control Type 2 Diabetes When you do strength training exercises that target muscles, your body uses glucose from your bloodstream.

Start with 30 seconds of cardio (maybe walking uphill on a treadmill), rest for 90 seconds, then transition into a strength move (like holding a plank for 30 seconds), followed by 90 seconds of. The American Diabetes Association suggests the following guidelines for a weight-training routine: Strength training should be practiced two or three days every week, with at least one day off. The favorable metabolic effects observed with strength training suggest, however, that this type of exercise may be particularly well suited for the management and prevention of both metabolic syndrome and type 2 diabetes, as well as the atherosclerotic vascular disease that accompanies these conditions. Do These Rules Change for Type 1 and Type 2 Diabetes? There are a lot of differences between the two types of diabetes, but when it comes to strength training, much of.

Bacchi et al. recently showed that 4 months of resistance and aerobic training were equally effective in improving hepatic fat content, insulin sensitivity, body fat mass, and HbA1C in adults with type 2 diabetes and NAFLD. Ideally, both aerobic endurance training and RT should be combined in the exercise prescription for T2D and prediabetes. While this is sufficient for most weight lifters, it is not ideal for those with conditions such as type 2 diabetes, for whom weight loss may be a key goal.

Work your biggest muscles If you’re new to weight lifting or strength training, just about any workout will be intense enough to increase protein synthesis and build muscle.

List of related literature:

Both aerobic and strength training help with diabetes.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

In the Diabetes Aerobic and Resistance Exercise (DARE) trial [19], 251 previously sedentary individuals with T2DM were randomized into four arms: aerobic exercise training; resistance exercise training; combined aerobic and resistance exercise training; or a non-exercising control group.

“Textbook of Diabetes” by Richard I. G. Holt, Clive Cockram, Allan Flyvbjerg, Barry J. Goldstein
from Textbook of Diabetes
by Richard I. G. Holt, Clive Cockram, et. al.
Wiley, 2011

High intensity resistance training improves glycemic control in older patients with type 2 diabetes.

“Type 2 Diabetes: Principles and Practice, Second Edition” by Barry J. Goldstein, Dirk Mueller-Wieland
from Type 2 Diabetes: Principles and Practice, Second Edition
by Barry J. Goldstein, Dirk Mueller-Wieland
CRC Press, 2016

Physical activity/exercise training in type 2 diabetes.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Resistance training is recommended as cising patients with diabetes.

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

Resistance training to improve type 2 diabetes: working toward a prescription for the future.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Combined aerobic and resistance exercise improves glycemic control and fitness in type 2 diabetes.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

More studies are needed to determine whether resistance training can prevent type 2 diabetes.

“Foundations of Physical Activity and Public Health” by Harold W. Kohl, Tinker D. Murray
from Foundations of Physical Activity and Public Health
by Harold W. Kohl, Tinker D. Murray
Human Kinetics, Incorporated, 2012

Resistance training has also been shown to be of benefit as part of the exercise training regimen for the person with type 2 diabetes.

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

❖ Adults with type 1 and type2 diabetes should engage in 2-3 sessions/week days. of resistance exercise on nonconsecutive ❖ Flexibility training and balance training are recommended 2–3 times/week for older adults with diabetes.

“IAPSM's Textbook of Community Medicine” by AM Kadri
from IAPSM’s Textbook of Community Medicine
by AM Kadri
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • if someone who has diabetes can answer.
    For the last couple of years (regardless of liquid intake) I wake up
    1) *1-3 time’s a night to pee. And yes I pee alot.., always dark…
    I try to drink as much as I Should,water. Sugarfree soda etc,above 2.5L aday both combined. and PWO… Always 0.5-0.8L in the gym.
    I tried limit the last time of intake to 6PM (not american, but yeah 4h before bed) Still pee 2-3 times a night…

    2) Feeling like im drunk
    Like seriously having a hard time focusing with my vision.
    Feels like it’s getting worse. Definely not helping with my driverslicense… But the energylevel as a whole, I mean soberly feeling drunk, after sleeping 10-12hours and still feeling like shit and having a hungoverfeeling unless I get coffee/pwo (or….. sugar…snickers gets me to normal like THAT..)
    3) Maybe I read too much online

  • What is the best product or brand to lost a ton of fat? I read many superb opinions on the net about how Custokebon Secrets will help you lost lots of fat. Has anyone tried using this popular weight loss secrets?

  • Hi man wondering if u could help I’m type 1 diabetic 24 got diagnosed yeah and half ago but my health is dramatically reducing I’ve lost 4 and half stone in two months my blood been threw the roof I just wanna know how to put some weight back on as I look abit skinny

  • What are some ways to lost a ton of weight? I read loads of great reviews on the internet about how Custokebon Secrets can assist you lost crazy amounts of weight. Has any one tried using this popular weight loss method?

  • Hey am a diabetic. Aged 25. I would like to know wat should be my workout routine in a week. I like hardcore exercise but am unable to see any gain or improvements
    . P.s -am a doctor

  • It’s still amaze me just how some people do not know about Custokebon Secrets although a lot of people using it. Thanks to my personal mate who told me about this. I’ve lost crazy amounts of weight.

  • राष्ट्रपति द्वारा सम्मानित मा.डॉ.रविन्द्र नादेडकर जी द्वारा आयुर्वेदिक इलाज 27 साल की रिसर्च से शुगर या डायबिटीज का पूर्ण समाधान, वीपी, थायराइड व अन्य हारमोनल डिस्ऑडर की समस्या से पीड़ित लोग नि:शुल्क परामर्श के लिए सम्पर्क करें सभी तरह की दवाईयां बन्द होगी:8602839374
    ( Note: Type -1 डायबिटीज का इलाज मुफ्त है 18 बर्ष से कम आयु वालो के लिए)


  • Nicely put! You really explained that in simple terms and I will definitely be doing that instead of just 30min-1 hr of cardio/weights at the gym.

  • Yo I’m a type one diabetic and really lost on how to get cut and build muscle as T1D but these vids are helping you should upload more

  • Ive been trying everything but feels like i dont gain thing only for about a day or two i sstart seeing results but then end up losing it over night and start getting weak n shaky even tho i ate before then 30-60 mins before working out i also got chronic idiopathic nectrotizing pancreatitis which lead to my type 1 diabetes n im sick n tired of being skinn been 4 years now since i got sick it almost killed me a couple of time had to get couple of emergency surgeries for it all so now i have messed up scared stomache n been tryna gain some of my muscle back i used to weigh 250lbs before the pancreatitis the lowest ive went was 100lbs now im about 140-150 average weight but hate feeling the way i do.. any tips or advice?? I know i csnt be the only one.

  • I’m wondering if I am diabetic. I’m getting it diagnosed this week. I think I’m hypoglcemic. If I work out for a long time or walk for a long time I get lightheaded and my nose and fingers get numb and my fingers curl. I feel sick and feel like puking and passing out. But when I have a candy bar or sugar I feel normal in a few minutes…. I don’t know what is wrong with me

  • How are you brother, I am learning a lot by watching your video, I have diabetics I go to the gym every day… Can I eat supplements?…bangladesh

  • You know the all worlds politicians their sugar trade unions, pesticides and pharmacy companies made all cltheir civilians fool. All have to suffer from Diabetes, heptiatis, liver kidney disfunction,thyroid, weight gain, ovaries and erectile dysfunction ( I am not kidding here) etc…these disease occured past 20 years slow by slow and it will not stops. Humans life span reduced from 70 s to direct 50-55 of age (before 1990s it was atleast hypotgtical life span of 90 of age survival) it seriously and dangerouse issue. Nature should save human from extinction in near future( God never exist on this planet)

  • You will NEVER get Type 2 diabetes if you excercise every day. Not taking selfies in gym,exercising. 1 hour a day. You will REVERSE Type 2 I promise. Cut the damn soda,pastries and candy.

  • Thank you for this workout.  I am in a wheelchair due to MS, and I am also T2 Diabetic.  This workout is just right:  challenging without being overtaxing.

  • thank you guys! brought my BG from 7,5 (135) to the normal 5,5 (99). Most importantly, it was a pleasure, though with the heart rate of 170-180:)

  • Lifting for over 35 years carbs fats protein age 61 diabetes type 2 fat buildup personal trainer specialist sports nutrition where is the membership

  • Its so hard im getting fat i used to have sixpack now im fat, went on Dafne course and still has not helped blood sugars, had type 1 for 25 years and i dont feel good feel like giving up������

  • I did level one for 2-3 years. Level 2 is far more challenging. I keep shuffling between level one and two over the week and enjoy both. My objective is to maintain my weight and fitness. Both achieved very easily. Good workout. Hope to see more of your videos and follow them soon. Cheers.

  • Thank you.

    So, type 2, now taking insulin. I build muscle extremely easy and extremely fast.

    BUT… struggle, STRUUUUUGGLE cutting fat and keeping fat off. I’m highly athletic and have no idea how to build a regiment for my bio type. No one seems to have an idea how to solve for my lifestyle. Any help?/ direction?

  • I know making excuses isn’t going to do anything positive for me but I’ve been busting my ass in the gym and am more motivated than ever. I’m 26 and been going to the gym almost everyday for a month and plan to keep it going but now I’m worried I won’t see any gains. I’ve lost weight and think I’m getting healthier but I want to get ripped and have a six pack. I didn’t realize the effect of blood sugar on progression and building muscle. I always check my sugar before I go but if it’s a little high I still go. Just tired of letting diabetes control my life and push through the workouts regardless, I just never want it to be low. This disease is just exhausting and nobody understands ��

  • I have been diabetic for 32 years. I also have chronic compartment syndrome. Basically when I run or do cardio or many other things my legs feel like a pop bottle that’s shaken up. Feels like they are gonna explode. I had surgery for this but it did not help. I get this same tightness in my forearms too. Know one seems to be able to help me with this problem and it effects my life so much. I was thinking maybe this condition is from my diabetes. Doctors say that diabetes should not cause the compartment syndrome symptoms though. So I’m posting this in hoped that.aybe someone out there has some similar issues or experience with these problems. I still think this may be an effect of my diabetes. Any input would be great?

  • I’ve had diabetes since I was 5 and am now 18. I workout regularly and don’t see the results I’d like to. I’m 150 pounds with a 150 pound bench max. I am gaining some strength but no weight and real muscle mass. I struggle majorly with control but what are some foods and supplements that will help control whilst also building muscle/weight?

  • I’m supposedly type 2 and after a month of dieting the only time my blood glucose is over 6 is when I wake up, before I eat. I take 1 500 mg metformin at breakfast and by night after my workout my glucose is down to the 4’s. I’m starting to wonder if I even have type 2 diabetes. Taking metformin twice a day almost landed me in the hospital. I’m basically on a two small meal a day diet. Staying away from starches, sugars, and grains.

  • really good interesting vid thanks. I have type 1 and never appreciated all these effects of it when I go gym. The only reaI impact of it I felt was how I never had the energy or focus to go gym (or work hard if I was) when I had high sugars, it makes me lazy and lethargic. I need to focus on getting my blood sugar down. thanks again real lesson there.

  • How many books are there mate? Bit confused on e-book and technology in general. I dont have FB & would just like to get all the books or is there just one book with everything in it from nutrition to workout plans ect. Thanks

  • Im 38, smoker, type 2 diabetic, liver damaged, recovering alcoholic. Haven’t drank for almost 4 years in april. (Jan 7 2020 today) an weight 24st. This HIIT for example could i run from my front door of house, full speed upstairs to a back bedroom then half pace downstairs back to front door and repeat for 10 mins? Would that qualify as 10 secs full, 30 sec reduced? Sorry i dont have any equipment to use just stairs….

  • I think as long as you check your blood sugar level before the workout, have something before hand (but not if your level is high) and at your next meal do slightly less insulin to avoid a hypo as your body will be more sensitive to insulin after a workout.

  • Frist time doing exercise i have type 2 just found out 2 month’s ago this work out was very good thank you for helping us out blessing.

  • I have type 2 diabetes but i have pretty good muscle growth. Diabetic aesthetics really helped me alot. Go check out their videos.

  • I saw 2 or 3 videos of yours…. you talk about every thing but unfortunately you neglect the most dangerous of them all which is hypoglycemia which could lead to death in only 5 minutes or less. Up till now i can not understand how a diabetic manage body building with the risk of having hypoglycemia and be prone to death?? I hope as a diabetic that my life ends as soon as possible to stop all this painful and useless life for ever

  • Not everything I wanted was here, but, I have the incredibly high metabolism that doctors hate, and I still found great information here. It’s easy to have hyperglycemia, especially building mass, but, it really comes down to knowing yourself. I went from 160 to 178 in two weeks from weight training, but, I should be farther from that normally. It takes a lot to work with others, especially in a heavy warehouse environment, without adapting. Don’t let any of this video be for vain.

  • Hi! Can you make a video about inhalable insulin Afrezza? I just saw it on TV, they said it’s life changing. I’m very interested in knowing How and Why it’s life changing Thanks!

  • Too many words for such a basic concept. The “free” diabetes debacle report is just click bait for the “author” to try and sell you his program. Its not free if I don’t get my time back that I wasted reading it…

  • Hi Charlie
    ���� for a wonderful excellent visuals and easy to do effective workout
    Pls let know about when to give breaks..which day?
    Once again Tq u sooomuch for presenting such a beautifully coined informative visuals

  • This is interesting, as someone recently diagnosed with high blood glucose, I’ve also started hitting the weights again…I’ve actually noticed a pretty solid amount of progress in as little as a month. By progress I mean the changes in body composition, recovery times, and strength levels…maybe I’m just fortunate or maybe I’m just too early on but, I have not run into anything to suggest I’ve been suffering from these major/key drawbacks. I’m certainly not complaining but, despite this my numbers still aren’t really where they need to be…at least not yet…your book is going on my Christmas list for sure

  • Hi thanks from first training I dropped my glucose level from 225 to195my sugar level always high, I’m just wondering how many times I’ve to train a week can you please assets me..?

  • Thanks Bro for this nice work. yesterday i done level one my sugar level dropped from 151 to 124. today i miss to take my medician in morning and evening when i check i found my level was 171, after workout of level on it dropped to 135 that was amazing. Thereafter i also tried to level two but unbale to complete and have to left in between but again checked my sugal level it was 121. GREAT.

    like to knwo can level one and two can be done at same time or workout of level two will work the same. Please revert.

  • Thanks for this video but my blood sugar goes up when I do it. Ps I’m on keto diet so I’m trying to lower my insuline. Shall I continue to do it or just keep walking? I’m a very thin 41 years woman. Thanks again

  • Thanks. After two months moved up from level 1 then level two my body is well toned but keeping the same weight. Many don’t beloved how good my body looks. Thanks from combining qi gong, boxing and Yoga into the exercise and also understand better that anaerobic helps burn sugar better than just aerobic. Thank you very much. I am continuing.l as I refused to take more medicine for type 2 diabetic.

  • Thank you for your video. I’ve been training for a few years but the progress haven’t been what I’ve seen with “fit” friends. I thought that diabetes didn’t affect my muscle building that much, but apparently it does. Instead of looking into regular fitness reports, I’ll look into what you have to say!

  • Sir my question is that i’ve heard it from my friends that the muscle building requires you to be on caloric surplus,is this true. If so then it will elevate the sugar levels causing hyperglycemia. So can we add a dose of fast acting insulin in afternoon time. Atm I’m taking 26 and 24 units of a slow acting insulin in morning and evening respectively. I’ve 5,6 nutrition plans,I got them from my friend. Half of them are fat loss programs and half are muscle building,they all have same protein to some extent but carbs are different.

  • u have talked too much like politician. u have tested our patience only by talking nd doing lot of actions. main thing u did not described. This is one kind of deceiving the people. pl stop such kind of ur attitude.

  • Your exercise program has saved my life. I am getting my sugars in better control. My last A1C drop to 7.2. I used to be near A1C of 15.0. I am telling all my friends, family and friends about you. You were going to send me something by mail but I never got it, it is ok you have giving me the best gift and that is a chance to live longer under control with diabetes. Thanks!

  • The study he is referring to is Low-volume high-intensity interval training reduces hyperglycemia and
    increases muscle mitochondrial capacity in patients with type 2 diabetes
    (J Appl Physiol 111: 1554–1560, 2011)

  • excellent workout! working very nice for me since past couple of days. i check my 2hrs reading, then do the exercise and test back i did see a nice improvement. i dint even do more than 10 min of this session and this is the result. i had a sprain in my leg while doing threadmill due to which i stopped doing it since past 2 days and shifted to this one.
    Thanks you!

  • Would you show me the way to migrate to Canada or Newzealand or Portugal or America to get better medical treatment? I am Sanjib Paul and I am from India. I am suffering a lot for this disease. My Whatsapp No. is 919830518852(India)

  • Awesome work out session. I started with level1, worked out for a month. Now, I’m on level 2, working out from the past 2 months. Please upload level 3 video so that it benefits countless people like me. Thank you GLUCOSEZONE.

  • you keep saying to go to the website to find the info and answers as to why my glucose blood level went up during and after exercise and the url redirects to glucosezone and I can’t find any answers to my questions.


  • you talk a lot and you don’t say anything related to exercise # 1 for diabetics, with a minute of video you can teach what kind of exercises are best for diabetics


  • You know what’s REALLY boring? All the negativity! Personally, I like the informed but easy way you have to explain stuff. I believe there is always room for improvement but then, there’s manners and ways of saying things, too. I suppose I was brought up differently.

  • HE IS REFERRING TO INTERVAL EXERCISE. However, studies are now showing moderate intensity exercise is just as effective. Even more so, because you are likely to continue with it long term.

  • I havr type 2 diabetes and GERD, and I’ve read that hight intensity workouts trigger acid reflux, what can be an alternative for that kind of workout?

  • thanks charly
    I have diabetes and exercises have achieved my blood glucose level, without pills, just exercise and a balanced diet.
    Thank you and I hope you can upload more videos.
    From Chile a hug and thanks

  • I find that heavy compound movements have worked best for me. I also switch it up to 2 exercises for 10 sets each for 5 reps each set with no rest in between sets. the key is to do 1 large push muscle and a small pull muscle and I need to complete all 20 sets and 100 reps within 15 minutes. if I finish more than 1 minute faster than the 15 minutes, then I know I can raise the weight a little. If I take longer than 15 minutes then I need to lower the weight. so the program auto corrects the weight adjustments for you.

    Nutrition, I soak Okra overnight and drink the water in the morning. I also use cinnamon, chromium picolinate, turmeric, vitamin D3 and I get lots of sleep.

    I’m 41 years old at 9% BF, 32 inch waist at 190lbs standing at 5′ 9″ and I was diagnosed in 2014 and refused to take insulin or metformin. I’m in the best shape of my life.

  • I stayed on the video because I am a diabetic and I am motivated. The info you are providing is quite relevant and appreciated but need to get to the point in a shorter video please and thank you. God bless

  • Does Custokebon Secrets really work? I notice many people keep on talking about Custokebon Secrets. But I’m not sure if it is good enough to lost a ton of weight.

  • Hey guys, good to receive comments which I can resonate with you all but could use more gentle language please. I think Text messages are in upper casing are uncalled for. Can feel his passion and sincerity in sharing and helping people. A good turn from Yuri certainly deserves another from all of us. let’s all encourage Yuri so there are more healthy pointers from him to share in future and this will sustain his interest to help more passionately��

  • The study he’s referring to is Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes (J Appl Physiol 111: 1554–1560, 2011)

  • why can’t people just get to the point. Stop saying ‘this is what I’m going to tell you’ and get to the point. you could cut the video in half if you ‘get to the point’. Hey, why not GET TO THE POINT

  • I guess you could do any type of exercise… Run, jump, bike, swim, etc. really fast/hard for 10 seconds, rest for 10 seconds, and then do that exercise or something else fast/hard again. Doing that rep for 10 minutes is what he’s talking about. I think I will try that this morning. Thank you for doing this video for us!��

  • I’m a diabetic and I’ve been having trouble cause my hormones are messed up and for some reason my Dr does not care but most of the time doing something like running, heavy bag training, or cardio bag lowers my sugar. I went for a run yesterday and I thought I ate things that would raise my sugar a little high but I came back and my sugar was 78 so then I tried to eat something to get it more to normal levels and it jumped up to 203 but after an hour was down to 129 idk Its all crazy

  • 2.20 HIIT. So it is high intensity interval training, where you do a short burst of energy output to get your insulin sensitivity back. It may or may not work for you as your body and mine or his will respond in it’s own way.

  • In terms of information about overall health as well as diabetic issues treatment, I have found this “Vαnοjο Fivu” (Google it) easy to understand and incredibly good. Apart from being simple to follow, this diet plan and also lifestyle transformation won`t stress you about carb or calorie tracking! After transitioning into a healthier as well as greener way of living, I did not just lose fat but also I am also free of diabetic issues and hypertension! The guide can certainly help you treat diabetes..

  • Charlie just Finished deep flight level 2. It was. Fantastic. I cannot thank. You. Enough. For giving me my. Confidence. And life. Back..

  • Very good videos and info Yuri, here in London, England my Dad has Type 2 Diabetes [Growing amongst South Asians] and I am trying to convience him to walk rather than sit in his living room and watch TV:) 😉 😉 😉 ;):) Keep up the great information and motivating us.

  • Thank u Sir for this video its really very relaxing but one question I have to ask I have checked my blood sugar sometimes the sugar is low before starting but its high after the exercise is it ok. Please clear my doubt so that I can continue doing this exercise.

  • Just today I been doing this chair exercise. And I had diabetic for 10 years now. I do do reguarely exercises. But i find this one is good.
    So I will keep doing it. And i find it easy to do. Thank you very much. I shared with my friends on Facebook. Thank you very much.
    God bless. Each day I spend 1 or 2 hours doing different exercises.

  • I’m a type 2 with severe insulin resistance. I’m high on long acting insulin and on short acting insulin and not very responsive to meds. I’m so very confused why strength training has had so little effect in the reduction of my A1C

  • I don’t have diabetes but this workout was challenging and I’ll be coming back. Thank you so much. do you have others maybe with more lower body?

  • I got it late. I have a pain in one of my toes and can’t continue ‘Walk home exercise’, feeling upset. I shall try this to lower my blood sugar. Thanks.

  • I’m glad I found you. I am a T1D discovered at age 30, (twelve years ago), while I was working as a personal trainer. It happened as a result from brain trauma ten years prior. I quit my job when I learned of my diabetes. Now, I am surviving just fine but trying to deal handling life with diabetes on top of the recovery from the head injury. I’ll watch more of your videos soon. I hope I can help out my health and secure a better future.

  • Glucosezone is my go to place for prediabeti exercises. My A1c is only 4.7 but I’m betting my next physical will say its normal. Thanks for the videos.

  • Gawd! I HATE these kinds of BS videos that are just desinged to funnel traffic to the cha-ching site, where you have to sit and watch an even longer video, where they are ABOUT to share something with you, but before they share, “let me waste your time telling you about a bunch of other stuff you dont really care about, just to keep you watching my video to the end…”

  • Thank you for the video. It is hard to find many videos with limited leg exercises (in a wheelchair). It gets frustrating having to adjust nearly every other exercise because of it.

  • Hey love the information, I’m 23 and was diagnosed 3 years ago when trying to join the military and kept getting rejected at meps. Pretty disheartening because that’s what I felt destine to do. Ive never been over 170lb, I really want to try and build some mass as I’ve found exercising helps regulate with out insulin usage. I can’t seem to build and mass over 170. Any idea what I could do!!?

  • Yep have to thank God for Charlie. I have done this now for 9 days straight. And I have feel like I have literally got my life back. My thinking has changed. I’m getting insights. I notice also when I eat. It’s like my body. I saying no don’t eat that. I have also got such a serenity from it. My mind peaceful. We in the UK solute you Charlie. I’m on deep level 1. I will do it for s month to build myself up. Then try the lower body exercises.

  • Ty for this wonderful video..I have Type 2 diabetes and neuropathy in both legs..These chair exercises are perfect and you don’t have your viewers over doing it..I feel so invigorated afterwards (my podiatrist recommended chair exercises since I can’t put a lot of pressure on my feet)

  • Hello there, I have a question. My husband has type 2 diabetes and doesn’t want to workout. How can I encourage him to exercise. I tried working out with him but all he wants to do is watch Netflix during his free time at home. He always has excusing when it comes to exercising and eating healthy. I tried everything and I am sick and tired of his excuses please any advice would be appreciated…….thank you for reading and responding….

  • Very inspirational… Phil…great work…But I want to know more about the terms which you discussed in video…and want to spread awareness about T1D in India…

  • The free report and “short” 20 minute video are nothing more than ads for a “cure” for diabetes that you have to pay for. This after telling us about evil big pharma making money from sick people. Not that I disagree with that but after telling us about the free stuff you have we find out that they are just commercials to make money from sick people. This really destroys credibility with me. I’m not saying this won’t work but starting out with slight of hand is no way to begin a business relationship. To be fair, he isn’t the only one. Just saying.

  • thank you so much for this exercise video. I deal with neuropathy and osteoarthritis in the knees so this is perfect. I have had a very sedentary lifestyle and because of this didn’t use any weights. but I don’t need to right now, I got a awesome workout!�� As I do this more and get stronger I will incorporate them. I’m very excited to check out your other videos. Thank you again for posting these!

  • I’ m new here. I want to know why we have to check our glucose level before and during exercise. Is there a certain level when we need to stop?

  • Thank you, for this great exercise routine. Just could not believe the blood glucose readings, haven’t had these ‘normal’ levels for a long time. Feeling much better, more energy. Keep up the good work!

  • This is awesome. I am a type 2 diabetic and a paraplegic. I was able to do most of these exercises comfortably. Thank you so much!!!

  • I have been doing level 1 for 3 weeks now. Today I moved on to Level 2. Did most of it but had to drop to marching after 12 mins. But I am ok. Thanks to YouTube for not interrupting the rhythm with commercials. ����

  • Thankyou for sharing this information, which could make a difference for people. Please could you do a video where you show us the exercise, so we can be sure to be doing it right? Also could you include different options for those of us who do not have exercise bikes etc & do not have the option of getting one. Thankyou.

  • I using Galaxy 8+ I can’t get past the first question about what kind of diabetic I am….. Kind of frustrating as i love the youtube videos.. ANY ADVICE??? Thanks

  • Im diabetic and am on a journey to become a body builder. I have a question: i have insulin then i have a feed, my BSL goes to around 14-15 but starts to drop almost immediatly and with in a hour or two its under 10. Do these high numbers still effect progress or gains. Chers man. Thanks for the videos also, i watched my first one of your series this morning.

    Today is my first day “11/08/17” I started at 12:30pm (176 glucose)
    1:10pm (146 glucose)
    1:40pm (122 glucose)
    I will def be doing this daily, only I only have one 2 lb dumbell, but, I made it work. ������������
    Saint Louis, Mo.
    You’re a great, big help!!!
    Thanks again and again

  • Just a quick update. I’ve been doing this for nearly a month now, and I’ve been doing it on a daily basis. Last Friday I went to a meeting in a room with plush carpets. These are universally reviled by wheelchair users as they create a real drag on the wheels. I was able, for the first time, to push myself around on those carpets throughout the entire day and sometimes for long distances without any assistance at all. I’ve really increased my strength. Thanks!

  • Can’t express how much I appreciate this workout, I feel stronger because of it. As a wheelchair user I need seated exercises like this one, thrilled to have found it.

  • Hi, I live in the UK and just came across your videos. I’m physically disabled due to a foot injury being wrongly diagnosed,  and I’m type 2. Also was in 8 auto accidents over 5 years back in the 90’s.The chair gym has become available here. Would you recommend it?

  • Wow! Fantastic site with absolutely great exercises. Thank you so much for such a professional and easy to follow, informative exercise class!

  • Friday, August 7th, 2020

    hey Charlie!

    I have been doing your exact 40 minute intense workout since Wednesday, March 25th, 2020 Every Single Day (7 Days Per Week) because I was diagnosed with Borderline Type 2 Diabetes at (6.2).

    I also had to Cut Out The Damn Chocolate And Ice Cream Out Of My Diet and Drink Much More Water!

    However, today is now Friday, August 7th, 2020 and about two (2) weeks ago, my Doctor had ME do another Urine and Blood Test and Now I am at (5.8) and Not Borderline Type 2 Diabetes Anymore!….thanks to You!

    Charlie, You and Your Video Saved My Life!

    Honestly, I Hate Exercising and Changing My Diet, but I am doing it to Stay Alive!


    You Made A Difference To Me And My Life and as Hard As Your Video May Be, It Works If You Are Loyal To It And Do It On A Regular Basis!


    I Can Not Thank You Enough!

    I Hope To Meet You One Day When I Get Out To Connecticut!

    Sincerely yours,

    Howard Paul Shore
    Charlie O’Connell And GlucoseZone Fan!


  • Hi all, this excersise really helped me to lower my blood sugar and make me feel better and stronger. Reduced the medication. No more leg pains. Thank you for your efforts in bringing this vedio and I am going to refer to my friend. I will Keep doing & wishes to you all!

  • I’m a Type 1 diabetic and I’ve been trying to build muscle for YEARS with very little results. I’m on an insulin pump and even with that, I still have periods of highs and lows and I’m really beginning to feel like giving up.

  • Hello from Singapore! Thank you very much for sharing this video with us. If more people are aware of this, we do not need any medicine and you will get the viewings that you deserve! Continue to inspire us.

  • Started out on chair exercise, after a few times felt the need to move to lvl 1, after several times went to lvl 2 and loving it, make me sweat alot, having borderline diabetes, it’s a great exercises! looking forward to more content, and I thank you very much!

  • I have been doing these workout almost daily since for a week and feel strong on my knees especially. Climbing stairs is not painful anymore. Feel strong all over my body. Thank you.

  • It’s a great routine. I can do it in the privacy of my hotel room even when I travel. No equipment to look for no gym to go to. Thanks guys

  • Does the book address weight loss also? I’m wanting to add muscle after losing more fat. I know muscle addition will quicken fat loss, but my focus is weight loss first then upping the lifting intensity to add more muscle.

  • Dear Glucose Zone team thanks for the video amazing service that you guys are doing for the Diabetic community my Sugar level increased to a higher level after the exercise it was also mentioned in the video as well just curious as to what might be the cause can you please throw some light

  • Hey, I’ve been doing level 1 then level 2 for about a year now and it feels great, my goal is to do it 2-3 times per week! Thank you so much this is so beneficial. Sadly my family has type 2 diabetes and it’s hereditary but with your help and diet we will continue to live a good life. ��

  • I tried this exercise for the firs time and really enjoyed. I check my levels and they went down. I am happy and will continue to use this video.

  • Hi Charlie
    Thank you so much from the UK for a great video!
    I am 62 and have been diagnosed with T2 and advised by the diabetes nurse that I MUST exercise
    I am grossly overweight at 256lbs. Never do any excersise but just spent half an hou joining in and I already feel better! I have a lovely warm glow in my chest and arms!
    Some of the arm stretches were a bit challenging as I was born with scoliosis, and I have arthritis, but Im sure if I persevere they will get easier.
    Any ideas roughly how many calories this workout burns?

  • Thanks for these videos man. I just subscribed! I’ve been type 1 for 21 years. You are 100% correct about hyperglycemia and the inability to grow muscle. After intense training I make sure to maintain excellent glucose levels in order for my body to heal myself and eliminate any possibilities of oxidative stress damage to my muscles and blood vessels. Stress is another another huge deal that many T1D don’t realize. I had a very stressful year and could not get my sugars to fall within acceptable range no matter what I was doing. It has to do with elevated cortisol levels, which in turn causes your glucose to go up. I can’t agree with you more about everything you said. A lot is trial and error, especially in the beginning of training. For all you other type1s, stay persistent and follow through and you will get there!!

  • My husband has type two diabetes. This work out was good for both of us because we both are candidates for knee replace ment. Thanks so much. Glad we found this work out.

  • Hi its me again Lennen Logan. Im on my vacation mode again. And the first thing that comes to my mind is your videos. As Ive said Im a type 2 diabetic person. And I enjoyed watching and following your videos and to your advices. Thank you for helping me feel good and to not give up. And for giving me inspiration to fight and enjoy life. Thank you. God bless you! ��

  • Great work out, this is my secret weapon against high blood sugar, thanks so much for making this available online. I’ll be doing this 7 days a week until I can get myself in the gym. Doing this does save a lot of time and money though.

  • I dont have diabetes but i have degenerative discs in back and arthritis in knees. From doing these exercises i have been able to start pulling my shopping cart and walkting to grocery store myself. I have started walking further and not in so much pain as before. Thank you fitscript!

  • I am a 73 year old woman with COPD, I usually do your seated workouts, but today I did this one, kicked my butt, but I did the best I could, where you jogged I had to walk, I can’t run, get to out of breath. thank you:)

  • I have done this now for 9 days straight. I notice a difference when it comes to eating. I always felt I and to eat to avoid a hypo reaction. Now I find I’m actually waiting until I’m hungry. Like I was before being type 2 diabetic. I’ll miss it when I go back to work. But I shall keep,up with level,1 and do level 2 on the weekends. When I have more time for myself. I’m proud of myself for keeping up.

  • How do you manage to not go low during and after a workout, I tend to keep my blood sugar high just to be safe but it isn’t good obviously

  • I just did this one. It was really good. I didnt realise he had a 30 minute one which is similiar to the 40minite. Thank you. Even though i like level one.lol my gemini spirit likes a challenge. As i get bored easily.

  • Been lifting weights for the last 4 years haven’t noticed any improvement I see some people only few months after started lifting weight building muscle more muscles than me I am pissed and fed up

  • This is the perfect exercise for diabetic patients! I threw my meds two months ago because of too many side effects. I started taking supplements and vitamins, and continued with this exercise, which I started sometime in January. I feel great! My bp and glucose are at the normal range. Thank you, Charlie and team!

  • I can’t help it. I’m addicted. To this one. Luckily I’m. On holiday. For. 2weeks. The weather has been rubbish. So. The. Exercise. Help me endure. I’m having. A 2weeks boot camp at home. So I’m fit. For work. Can’t. Wait for. Summer.

  • I will, I keep sharing it with Facebook. I need all the diabetic people to start feeling good. Lol I have told them to get off thier butts. And start exercising.

  • Oh. I’m. Sweating. So. Much. But it’s. So. Good. OK going to alternative. By doing level. 1and level two. On. Alternative. Days. I just. Love this one

  • I’ve had type 1 diabetes for 29 years. I am so sick of being treated fragile, and the medical community being scared shitless and not wanting to deal with me when I talk about wanting performance gains from my body. I’ve lost a lot of time and years dealing with these people. Bless all of you fighting to strive for something better for the diabetics out there that don’t want to be average. Thanks for the videos and keep the info coming ����.

  • I have borderline type 2 and I’ve been doing these videos for a year now. It has helped me lose 37lbs and avoid medications. Also has made me more conscious of my health and have now quit smoking. Thank you so much! I love your videos. they are easy to follow.

  • I am 7 months pregnant.. I just found out that am having gestational diabetes.. I did your workout.. my sugar levels dropped down drastically.. I can’t thank you enough.. you are a god sent angel.. indeed your face look like angel

  • Amazing!!!awesome… I was really depressed due to my high blood sugar. Fasting was always higher than 140. Now a Iam doing this exercise since a month…. won’t believe It’s below 100 these days. Today it’s 81�������� Add to it I reduced my medication dosage.����pls trust me. Thank you so much for teaching us this exercise. ������

  • I cannot stress more how important it is to obsess over your blood glucose… I am just trying to gain 5kg of muscle but it’s taking long… consistency is key…

  • I really love this workout. thanks a lot.this workout your recommend for us one week 3 times enough to weight loss. I very appreciate you all.really good total body workout….thanks for everyone all of you. love you all