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!
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.
- Use resistance bands, dumbbells, or bodyweight exercises to build strength.
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.
High-Intensity Interval Training (HIIT) 1-2x per week
- Short bursts of intense exercise (like sprints or jump squats) help burn fat efficiently.
- 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 can worsen nausea).
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!
