“I Lost 101 Pounds for My Family”

A diagnosis of type 2 diabetes motivated Mark House to get healthier than ever. Read his inspiring story.

Health Monitor Staff
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Type 2 Diabetes, Weight Loss, Mark House, Healthy Eating

Get strong and toned like Mark!
Here are two gym workouts that hit your entire body. Talk with your doctor about performing the upper body workout on one day, the lower body workout on another. If time permits, perform each workout twice a week.

Upper body circuit workout
With this all-dumbbell circuit workout, you’ll move from one exercise to the next for a total of three circuits. On every exercise, perform 8 to 12 repetitions in a smooth, controlled fashion. (On a chest press, push the dumbbells away from your chest, then return them to your body—that’s one rep!) Rest 30 seconds between each exercise, or as long as it takes to set up for the next. After the entire circuit, rest one minute. Then repeat the circuit two more times, resting a minute between each circuit.

Chest: Dumbbell chest press

Back: One-arm dumbbell row (perform all of the reps on one side of your body, then switch sides)

Shoulders: Dumbbell shoulder press

Biceps: Alternating dumbbell curl

Triceps: Overhead dumbbell triceps extension

Lower body machine workout
Perform one or two warm-up sets of 15 to 20 reps on each exercise; increase the weight a bit and perform two to three more sets of 10-15 repetitions on each exercise.

Legs and glutes:

  • Leg press
  • Quadriceps (front of the thighs): Seated leg extension
  • Hamstrings (back of the thighs): Seated hamstring curls
  • Calves: seated calf-raise

Abdominals: Machine crunches or crunches on a bench or mat on the floor 


June 2013