✅  Measure your fitness level and assess V02 max.

✅  Measure your strength and if possible your muscle mass.

✅  Consider repeat measurements for secondary measures of insulin resistance.

✅  Set goals for fitness and strength improvements. and determine secondary outcomes related to insulin resistance.

✅  Determine how difficult it will be to achieve the next level in your fitness program.  

✅  Start your fitness program, begin slowly and try to avoid injury.

✅  If possible, work with a trainer on your strength program.

✅  Start your strength program and be very careful to avoid injury

✅  Continue both programs for 3 months.

✅  Repeat measurements of V02 max, strength and muscle mass.

✅  Repeat measurements of secondary outcomes.