Medication + exercise = better results. Here’s how to approach fitness on GLP-1s.
Why Exercise Matters
GLP-1 medications help with:
- Appetite reduction
- Blood sugar control
Exercise adds:
- Muscle preservation
- Metabolic health
- Mental health benefits
- Better body composition
Starting Out
If You’re New to Exercise
- Start small (10-15 minutes)
- Walking is perfect
- Consistency beats intensity
- Listen to your body
If You Were Active Before
- You may need to adjust
- Less fuel = potentially less energy
- Focus on maintaining
- Reassess as weight changes
Protein is Critical
To preserve muscle while losing weight:
- Aim for 0.7-1g protein per pound goal weight
- Prioritize protein at every meal
- Consider protein supplements
- Don’t skip meals before workouts
Types of Exercise
Resistance Training
- Crucial for muscle maintenance
- 2-3 times per week minimum
- Full body or split routine
- Progress gradually
Cardio
- Supports heart health
- Aids caloric deficit
- 150 minutes/week moderate
- Include variety
Flexibility/Recovery
- Don’t neglect stretching
- Rest days matter
- Sleep is critical
- Manage stress
Common Challenges
Low Energy
- May need to time workouts differently
- Ensure adequate nutrition
- Consider timing with medication
- This often improves over time
Nausea During Exercise
- Don’t work out immediately after eating
- Stay hydrated
- Lower intensity if needed
- Cool environment helps
Reduced Performance
- Normal during active weight loss
- Strength may decrease initially
- Focus on maintenance
- It stabilizes
Working Out While Eating Less
Key principles:
- Don’t exercise fasted intensely
- Have protein before/after
- Stay well hydrated
- Adjust expectations
What’s your routine? Share below!
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