Keep Your Muscles While Losing Weight on GLP-1 Meds

Hello and welcome to another edition of The Weekly Dose!

Many people focus only on the number on the scale when taking GLP-1 medications, missing an important part of healthy weight loss - preserving muscle mass. Based on the latest research and clinical experience, resistance training is absolutely essential for those taking medications like Ozempic, Wegovy, and Mounjaro. In today's newsletter, I'm sharing why protecting your muscle mass might be the most important factor for long-term success.

📌 Here's what's inside this issue:
✅ Main Topic: Keep Your Muscles While Losing Weight on GLP-1 Meds
✅ SPECIAL ANNOUNCEMENT: YOUR CHANCE TO ASK OUR REGISTERED DIETITIAN 
✅ Research Recap: Exercise Snacking Benefits GLP-1 Users
✅ Resources: Beginner-Friendly Resistance Exercises
✅ Poll of the Week: Your Biggest Challenge With Exercise on GLP-1s

📌 Main Topic: Keep Your Muscles While Losing Weight on GLP-1 Meds

Most people taking GLP-1 medications focus entirely on weight loss numbers, celebrating each pound that disappears.

But here's the truth: when you lose weight rapidly, up to one-third of that weight can come from muscle tissue—not just fat. And losing muscle creates problems that can derail your progress later.

Your body needs muscle for many reasons beyond just looking toned.

1: Muscle Loss Slows Your Metabolism

What happens to your metabolism matters more than fast weight loss.

What happens:

• Losing muscle means burning fewer calories at rest

• Lower metabolism makes weight maintenance harder

• Your body doesn't naturally know how to target fat while keeping muscle during calorie deficits.

When you maintain more muscle mass, you burn more calories even when sitting still, which helps prevent weight regain.

2: Resistance Training Changes the Game

This one change can transform your results on GLP-1 medications.

What this looks like:

• Just 2-3 resistance sessions weekly protects muscle tissue

• Studies show you can lose 13% body weight while losing only 3% muscle mass with the right approach

• You don't need a gym membership to get started

Resistance exercise doesn't stimulate hunger like cardio does, which works perfectly with GLP-1's appetite-suppressing effects.

3: Protein Becomes Even More Important

Your body's building blocks need extra attention now.

What to expect:

• Most people need more than the basic 1g of protein per pound of ideal body weight

• Your reduced appetite makes getting enough protein challenging

• Small, protein-focused meals and snacks work better than three large meals

Recent research shows that a protein-rich diet combined with resistance training is key to minimizing muscle loss while on GLP-1 medications.

4: Better Long-Term Success

Keeping muscle leads to better results that last.

What improves:

• Weight maintenance becomes easier after stopping medications

• Your body maintains a higher calorie-burning capacity

• You look more toned even at the same weight

Studies show that two-thirds of people regain weight within a year after stopping GLP-1 medications unless they've maintained physical activity.

5: Stronger Bones and Joints

Resistance training helps more than just muscles.

Signs of progress:

• Bone density improves or maintains instead of declining

• Joints get better support from stronger surrounding muscles

• Balance and stability improve, reducing fall risk

Even simple resistance exercises like chair squats and wall push-ups help keep your skeletal system healthy during weight loss.

6: Better Blood Sugar Control

Your muscles are major players in glucose management.

You'll notice:

• Exercise improves insulin sensitivity, helping your body use glucose more effectively

• Muscles act as a "glucose sink," pulling sugar from your bloodstream

• This effect lasts for hours after your workout ends

These benefits complement the blood sugar improvements from GLP-1 medications, creating a powerful combination.

7: Improved Mental Health

The mind-body connection gets stronger with resistance training.

The changes you'll see:

• Increased confidence in your physical abilities

• Better mood through exercise-induced endorphins

• Sense of accomplishment with measurable strength gains

Building strength creates psychological resilience that helps you maintain your healthy habits long-term.

Using These Strategies Together

The combination of GLP-1 medications, resistance training, and adequate protein creates results that none of these approaches can achieve alone.

Your first step: Start with just two 20-minute resistance sessions per week. Focus on major muscle groups with simple exercises like squats, modified push-ups, and resistance band rows.

The most overlooked strategy? Tracking your strength gains, not just weight loss. When you see yourself getting stronger, you'll stay motivated even when the scale plateaus.

Worth Noting:

• Always consult your healthcare provider before starting a new exercise program

• Start with light resistance and focus on proper form

• Consistency matters more than intensity, especially at first

📊 Research Recap: Exercise Snacking Benefits GLP-1 Users

Can short bursts of resistance training throughout the day help those on GLP-1 medications? New evidence suggests yes.

📖 Key Findings:
✔️ "Exercise snacks" - brief exercise sessions performed multiple times daily - can improve strength with minimal equipment.
✔️Even short resistance sessions create "afterburn" effects that continue burning calories for up to 72 hours.
✔️ Regular physical activity improves gastrointestinal function, potentially reducing GLP-1 medication side effects.

🧩 What This Means for Us

You don't need lengthy gym sessions to preserve muscle mass. Brief, frequent resistance training "snacks" throughout the day can provide significant benefits for those on GLP-1 medications, especially for beginners.

🛠️ Resources: Beginner-Friendly Resistance Exercises

You don't need fancy equipment or a gym membership to protect your muscles during GLP-1 treatment.

Body Weight Exercises::

• Chair Squats: Sit and stand from a sturdy chair 10-15 times, 2-3 sets

• Wall Push-ups: Do push-ups against a wall, gradually increasing angle as you get stronger

• Countertop Rows: Pull yourself toward a countertop while leaning back, 10-15 reps

Band Exercises:

• Resistance Band Rows: Anchor band to doorknob, pull toward chest, 10-15 reps

• Seated Band Press: Anchor band behind chair, push forward from chest level

• Band Pull-Aparts: Hold band with arms extended, pull apart to engage upper back

📊 Poll of the Week

📣 That's a Wrap!

Want to read this issue 30 days earlier? Subscribe today!

📆 See you next week! — The Weekly Dose Team