Authored by: Dr. Sergey Terushkin
Semaglutide and tirzepatide are the two leading GLP-1 therapies for weight loss. They are prescribed to help people get rid of stubborn fat that never goes away or keeps coming back. Lifestyle choices and medical conditions can be factors behind those experiences. Still, many people fail to shed weight even after trying everything.
For them and others, GLP-1 drugs can be a helpful option. However, these drugs often work by suppressing your appetite. While this plays an important role in weight loss, you need to maintain lean muscle mass for your metabolic health. To achieve this, you need to focus on diet and exercise as well.
Even the best GLP-1 medications for weight loss require patients to take a holistic approach. If the medications control blood sugar levels and improve your overall wellness by mimicking a naturally occurring hormone, you need to exercise to protect lean muscle and support metabolism. Here is a workout plan idea that can help make your journey from fat loss to fitness a success.
Cardio and mobility exercises
During GLP-1 therapy, you should include strength training to avoid muscle loss while losing fat. Muscles are important for your metabolic health, bone density, and overall body support. However, you don't need to go to the gym for this. Various tools and techniques can be used to train each major muscle group. You can start with two resistance-training sessions per week, focusing on form. Once the foundation is laid, you can make notable changes for long-term benefits.
Cardio routines
When you are on GLP-1 medications, be consistent with your exercise and incorporate only those you enjoy. You need to manage your heart rate. Please set aside a few minutes each week for moderate-intensity aerobics. You can keep the sessions shorter. To start, you can go on a brisk walk for 30 minutes, five days a week. The intensity or duration can be increased when you become fitter. The goal is to keep yourself active in a healthy way. Some of the best cardio options are:
·Jogging or brisk walking for heart health.
·Cycling for calorie burning.
·Water aerobics or swimming for a full-body workout.
Mobility and flexibility routines
If cardio exercises help burn calories and enhance heart health, mobility drills help prevent injuries and protect your joints. Many people do not think much about mobility and flexibility, even though they improve the range of motion, reduce the risk of injury, and soothe soreness, allowing you to train your muscles efficiently.
Doing mobility drills before your exercises is a good idea. It helps your body move more smoothly. You can schedule short flexibility sessions every week. In this routine, you can include arm circles and leg swings to warm up your joints.
Foam rolling can ease tight muscles in the back, hips, and legs. Holding a quad stretch, a hamstring stretch, or another static stretch for 20 to 30 seconds can improve your flexibility. This type of mobility routine can help you feel better as you continue your weight-loss medications.
GLP-1 therapy works best when it is combined with proper exercise and diet. However, you should seek guidance from your healthcare provider, as they are best equipped to safely align your physical activity, nutrition, and medication based on your overall health.
Author Bio
Dr. Sergey Terushkin is a highly respected surgeon specializing in general and bariatric surgery at Goal BMI General & Bariatric Surgery Clinic. Known for his patient-centered approach, Dr. Terushkin personally oversees every treatment plan at ThinERA, ensuring individualized care, thorough follow-up, and compassionate support at every stage of the journey.