GLP-1 drugs like Ozempic and Mounjaro have achieved massive popularity for their weight loss and blood sugar regulation benefits. However, these come at a price. In particular, the drop in pounds generally leads to a dramatic loss in lean muscle mass, as well. As a result, fitness experts have developed what they call the Ozempic workout. Under this customized workout plan, GLP-1 users can preserve muscle mass while maximizing weight loss.
The Rise of the Ozempic Workout
GLP-1 receptor agonists help people shed pounds by reducing appetite and slowing digestion. As a result, users consume fewer calories, leading to fat and muscle loss.
Unfortunately, studies show muscle can account for up to 39 percent of weight lost on these drugs. This is a serious concern as muscle mass supports metabolism and overall strength. Moreover, without targeted exercise, people may lose more than just excess fat. This is where the Ozempic workout comes in.
Recognizing this issue, gyms and personal trainers have designed workouts specifically for GLP-1 users. Specifically, these routines prioritize muscle retention through strength training and proper nutrition. Moreover, organizations that award certificates to fitness trainers have also come up with a GLP-1 education program.
While cardio remains important, the focus has shifted to resistance exercises. Recently, more trainers are adapting to this demand, offering programs that help users stay strong while shedding weight.
What the ‘Ozempic Workout’ Includes
1. Strength Training as the Foundation
Lifting weights is essential for building and maintaining muscle. In particular, resistance exercises like squats, deadlifts, and push-ups keep muscles engaged and prevent atrophy. Trainers recommend at least three strength-training sessions per week.
2. High-Protein Nutrition for Muscle Support
Protein is crucial for muscle preservation, especially during weight loss. As such, experts suggest GLP-1 users consume 1.2 to 2.0 grams of protein per kilogram of body weight daily. This crucial component of the Ozempic workout program supports muscle recovery and growth.
3. Recovery to Maximize Gains
Rest days and sleep play a vital role in muscle repair. Without proper recovery, strength training becomes less effective. Correspondingly, fitness experts advise incorporating stretching, mobility work, and hydration into daily routines.
Experts Weigh In
Medical professionals agree that weight loss without muscle retention can be problematic. As such, the Ozempic workout may help GLP-1 users to strike a balance.
Dr. Eric Smith, a bariatric medical director, notes the importance of muscle mass in sustaining weight loss.
“Muscle mass helps keep our metabolism higher, which means we need more calories to maintain our weight,” he remarked, speaking to firstforwomen.com. “So if we lose muscle, it becomes harder to stay in a calorie deficit—the main way weight loss happens—and easier for weight to come back.”
Meanwhile, Fitness Business Assn. CEO Josh Leve emphasizes the need for a customized fitness program such as the Ozempic workout.
“If fitness professionals don’t tailor their approach to individuals on these medications, then there are risks for [them] losing functional strength, bone density, metabolic health,” he told the LA Times. “So we’re seeing a pretty rapid response from the industry to offset these dangers.
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