You’re probably noticing results if you’re taking a GLP-1 medication, like Ozempic or Saxenda. These medications help manage your weight or type 2 diabetes. These results are significant. These medications can impact the scale. That’s fantastic! But weight loss isn’t just about the number dropping—it’s about maintaining a strong, healthy body. That’s why eating right and exercising to preserve muscle is essential!

How Much Weight Can You Lose?

Studies show that patients on semaglutide (Ozempic) lose about 5.1% of their weight, while those on liraglutide (Saxenda) lose around 2.2%—and with higher doses, some achieve up to 10% weight loss in a year!

These medications can help reduce the risk of diabetes, heart disease, stroke, and kidney disease. There’s one major concern: muscle loss. That’s why incorporating the right exercises is critical. Track your muscle mass—your doctor or local gym has equipment to check this!

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Why Muscle Mass Matters

Muscle mass isn’t just for bodybuilders! It plays a crucial role in: ✅ Boosting metabolism (helping you burn more calories at rest!)
✅ Maintaining mobility, balance, and strength
✅ Reducing risk of fractures and disability as we age
✅ Keeping us healthy and independent well into our later years

Studies show that losing fat often comes with losing muscle—so let’s make sure you’re holding onto that strength!

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How to Exercise While on GLP-1 Medications

Exercise isn’t just for those looking to bulk up—it’s vital for everyone! If you have type 2 diabetes, exercise makes your body more responsive to insulin. If you’re using weight-loss meds, exercise helps burn fat, preserve lean muscle, and boost metabolism—making these medications even more effective!

Resistance Training: Build & Preserve Muscle

Strength training (also called resistance training) is your secret weapon for maintaining muscle. Benefits include: ✔️ Increased calorie burn—even at rest!
✔️ Muscles become stronger. This means a lower risk of falls and injuries.
✔️ Less belly fat & better heart health
✔️ Improved blood sugar control
✔️ Mood-boosting effects!

Aim for: At least 2 sessions per week (30-60 minutes each). Options include: 🏋️ Lifting weights: Dumbbells, kettlebells, barbells, or weight machines
🤸 Bodyweight exercises: Squats, lunges, push-ups, pull-ups
🧘 Resistance bands: Rows, chest presses, extensions
🧘‍♀️ Yoga & Pilates: Great for strength and flexibility

Cardio: Keep Your Heart & Body Strong!

Cardio is essential for heart health, insulin sensitivity, and fat loss. Get that heart pumping!

Aim for: 🚶 150-300 minutes of moderate cardio (brisk walking, casual cycling)
🏃 75-150 minutes of vigorous cardio (jogging, fast cycling, sports)

Before starting an intense workout routine, check in with your doctor!

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Time to Get Moving!

Weight loss is amazing, but maintaining muscle strength and heart health is just as important. Build your muscle, burn that fat, and feel your best!

🏋️‍♀️ Lift, move, strengthen, and thrive! 🚴‍♂️💪