Prevent Muscle Loss & Keep Your Metabolism High
One of the biggest risks of losing weight without exercise is losing muscle instead of fat. Exercise to prevent muscle loss on GLP-1 medications!
🔹 Less muscle = slower metabolism
🔹 Less muscle = harder to maintain weight loss.
Studies show that 30-40% of weight lost without exercise can be muscle—but strength training prevents this! Make sure to incorporate exercises to prevent muscle loss on GLP-1 medications.
Best Types of Exercise While on GLP-1 Medications
Strength Training (2-3x per week)
- Focus on compound movements like squats, deadlifts, push-ups, and lunges to exercise and prevent muscle loss on GLP-1 medications.
- Use resistance bands, dumbbells, or bodyweight exercises to build strength and prevent muscle loss while on GLP-1 medications.
Daily Movement & Low-Impact Cardio
- Walking 8,000-10,000 steps per day supports fat loss, blood sugar control, and digestion.
- Low-impact activities like cycling, swimming, or yoga reduce stress and improve mobility, which is important when you exercise to prevent muscle loss during GLP-1 medication use.
High-Intensity Interval Training (HIIT) 1-2x per week
- Short bursts of intense exercise (like sprints or jump squats) help burn fat efficiently. These can also help exercise to prevent muscle loss due to GLP-1 medications.
- Keep sessions to 20-30 minutes for maximum benefits without overexertion.
How to Stay on Track with Diet & Exercise While on GLP-1s
Plan Ahead – Meal prepping helps you stay consistent, even with a busy schedule.
Stay Hydrated – Drink at least 80-100 oz of water per day to prevent dehydration, which is important to remember when exercising to prevent muscle loss on GLP-1 medications.
Manage Stress – High cortisol levels can interfere with weight loss. Try meditation, deep breathing, or journaling.
Track Progress – Use photos, measurements, and strength gains (not just the scale!) to measure success.
Final Thoughts: The Key to Long-Term Success
GLP-1 medications like semaglutide and tirzepatide are an amazing tool, but they’re not a replacement for good habits. By optimizing your diet and exercise routine, you’ll:
✔ Lose more fat instead of muscle
✔ Keep your metabolism strong
✔ Maintain results long after stopping medication
Want expert guidance to make the most of your weight loss journey? MediFit Weight Loss can help you create a sustainable plan that fits your lifestyle.
Contact us today to get started!
References:
https://www.massgeneral.org/news/article/fitness-for-people-taking-glp-1-agonists
https://www.health.com/glp-1s-and-exercise-8671306
https://health.osu.edu/wellness/exercise-and-nutrition/nutrition-plan-when-on-glp-1-medication
