A recent study (The Journal of Clinical Endocrinology & Metabolism) found that having a higher muscle mass was associated with better insulin sensitivity and a lower risk of diabetes. In fact it was even mentioned that a very low muscle mass was a risk factor for insulin resistance. So the take home message is to build quality muscle through various types of resistance training. Some of the best muscle-building exercises are push-ups, pull-ups, inverted body weight rows, squats, leg press, deadlifts and bench press and lat pulldowns.
Then you need to remember this important point. Progressive Resistance! When you are training, doing the exact same thing for a long time, lifting the same weight for the same number of reps, you will not force the body to adapt in any way. Why should it? After all it 's comfortable stuck in that groove. You have to keep striving to add poundage to the amount of weight that you use, to keep the muscles under constant stimulation. In fact the body will respond more when the weight is increased for the same exercise versus switching up the exercise on a frequent basis. With progressive resistance, don't think this means to add 10 pounds a week to your bench press, it may take a while to make strength increases. Even if you only add 5 pounds a month, your headed in the right direction.