GLP-1 medications can promote significant weight loss and can be very useful for overweight individuals. Although there are potential complications such as gastric paralysis, this article will focus on the lean muscle mass loss and how to avoid it.
Studies have shown that approximately 30–35% of total weight lost from GLP-1 medications may be lean mass, meaning not fat loss. The results of losing this muscle mass may make you thinner but with that you also may become frail. Weak, thin and fragile is probably not the goal you were hoping to achieve.
What can you do to avoid these risks while taking advantage of the more rapid path to weight loss? Preserve Muscle mass!
To preserve muscle, maintain your strength and avoid becoming frail, prioritize protein—especially at the first meal of the day. Consuming approximately 40–50 grams of protein for breakfast has been shown to stimulate muscle-protein synthesis.
Prioritizing protein throughout the day and having goals of at least ½ gram of protein per pound of lean body mass, unless contraindicated, can keep your body in an anabolic state. An anabolic state is one where your body is building muscle not eating your muscle for energy in a calorie restricted state.
Along with protein you must have the stimulus for your body to maintain and grow new muscle mass. This stimulus is progressive resistance training. This training is focusing on lifting weights between 65%-85% of your maximum 1 rep capacity. This is not lifting 5-pound dumbbells for thirty reps. Combining the increased protein intake with progressive strength training to build and maintain muscle during calorie restriction will help to offset muscle mass loss while taking the GLP-1 and keep you from rebounding or staying reliant on these medications to maintain your weight. Muscles burn calories, a loss of muscle makes your body store calories in the form of fat.
In addition to maintaining your weight after stopping a GLP-1 weight-bearing exercises increase bone density to help avoid becoming fragile. A qualified trainer can help develop a safe, individualized plan to help you reach your goals in a safe and effective manner.
Let’s get Strong, Lean and Resilient the smart way.
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