Hearst Magazines and Yahoo may earn commission or revenue through the provided links. Anbereen Hasan grew up swimming and tried Pilates as an adult, but decided to kickstart her weight loss journey in her early 50s after gaining weight. She opted to start taking Mounjaro, a GLP-1 receptor agonist, with her doctor’s approval in November 2022. Her doctor suggested incorporating resistance training to preserve muscle mass, which Hasan had briefly tried in the past. Seeking guidance, Hasan found Tina Tang, a certified personal trainer and founder of Iron Strong Fitness, in April 2023.
Research indicates that muscle loss can be more pronounced when using weight loss medications like GLP-1s. To combat this, strength training is recommended to preserve muscle mass. Hasan’s collaboration with Tang, involving kettlebells and barbells, helped her minimize muscle loss and achieve muscle gain alongside fat loss. Hasan’s journey highlights the importance of patience and consistency in achieving fitness goals.
Maintaining muscle while on GLP-1 medication requires smart nutrition and training. Hasan’s experience serves as a testament that it is possible to retain and even enhance muscle strength with the right approach. Consulting with experts in obesity medicine, nutrition, and fitness can provide valuable insights on optimizing muscle maintenance and growth while on GLP-1 medication.
Experts at the University of Alberta, including Carla Prado, PhD, RD, and Ian J. Neeland, MD, have observed that GLP-1 medications can lead to significant weight loss, which may also result in substantial muscle loss, posing potential risks. Dr. Neeland notes that weight loss with these medications correlates with muscle loss in a linear fashion, emphasizing the need for further research on the topic. Factors such as existing health conditions and the specific type of medication can influence muscle loss during weight loss treatment. For example, tirzepatide users may experience less muscle loss compared to those on semaglutide. Lifestyle choices, such as staying active and maintaining good nutrition, can help mitigate muscle loss during weight loss treatment, according to Dr. Neeland.
Preserving muscle mass is crucial not only because muscle is difficult to build but also because it plays a vital role in overall health. Carla Prado highlights that skeletal muscle serves as a metabolic powerhouse, helping regulate blood sugar levels and supporting immune function. Muscle loss can weaken the immune system, making individuals more susceptible to infections and hindering recovery from illnesses and injuries. Additionally, muscle loss is often accompanied by bone loss, which is a concern for women in menopause as it may increase the risk of osteoporosis and other age-related complications. Dr. Dina Peralta-Reich stresses the importance of preserving muscle mass to promote overall health and well-being.
Dr. Peralta-Reich, a specialist and founder of New York Weight Wellness Medicine, highlights the importance of maintaining muscle mass while on weight loss medication. She emphasizes that having more muscle mass aids in weight loss maintenance by increasing calorie burn at rest.
To preserve or even gain muscle mass while on a weight loss drug, it is crucial to use these medications correctly under proper monitoring and nutritional guidance. Dr. Peralta-Reich notes that with conservative dosing and other factors, most patients can maintain good muscle mass. While the possibility of building significant muscle mass while on weight loss medications like GLP-1s remains uncertain, studies have shown that muscle gain is achievable during weight loss.
Transitioning from a weight loss phase, where the focus is on reducing fat mass while preserving muscle, to a maintenance phase, where muscle mass is increased, is key. Dr. Neeland suggests incorporating weight lifting two to three times a week and combining resistance exercise with a calorie deficit to preserve muscle mass and improve strength. For optimal results, he recommends dedicating one-third of exercise time to resistance training and two-thirds to aerobic exercise for general health.
Individual approaches to maintaining or gaining muscle while on GLP-1s may vary, but lifting heavy weights for fewer reps, adjusting lifts based on effort using the Rate of Perceived Exertion (RPE), and focusing on full-body workouts are recommended strategies. Dr. Tang advises against getting fixated on specific numbers in the gym during weight loss, instead prioritizing weight loss and muscle preservation. Once the goal weight is achieved, specific strength training goals can be reintroduced.
Incorporate major lifts such as squats and deadlifts into your workout routine. Begin by determining your five-rep max for each lift to establish your current strength levels, and progress from there. To boost the production of human growth hormone (HGH), consider adding HIIT training to your regimen. Opt for high-intensity aerobic activities to further stimulate HGH release, as suggested by Tang. Research indicates that a brief session of HIIT can effectively trigger the body’s natural HGH production. HGH plays a key role in regulating muscle function and promoting muscle growth, according to studies cited in the Journal of Molecular Endocrinology.
For effective HIIT sessions, limit workouts to 20 minutes and focus on exerting maximum effort during work intervals while resting adequately during rest intervals. Aim to consume 30% of your daily calories from protein to support muscle preservation and growth. Increasing protein intake to around 30% of your diet may have a positive impact on muscle synthesis, according to Dr. Neeland.
Incorporate a variety of protein sources, such as lean meats, fish, eggs, dairy, legumes, tofu, and quality protein supplements if necessary, to maximize muscle protein synthesis. Additionally, consider including essential vitamins and minerals in your nutrition plan to support overall health and muscle maintenance. Supplements like vitamin D, omega-3 fatty acids, and HMB could potentially benefit muscle preservation and development, especially in individuals on weight loss medications.
Ensure you are eating a sufficient amount of food to fuel your workouts effectively, even if you have a reduced appetite due to weight loss medications. Adequate nutrition is crucial for optimal performance in the gym. Always consult with your healthcare provider before introducing new supplements into your routine.
“At times, people may find that they are not eating enough,” she says. Dr. Neeland emphasizes the importance of individuals taking medications to ensure they do not skip meals. “Without sufficient fuel in the tank, one’s ability to exercise and function optimally may be compromised,” he explains. It is essential for individuals to remain conscious of maintaining adequate nutrition even if they find themselves consuming less food. Dr. Neeland suggests focusing on incorporating “high-yield” foods that are rich in protein and nutrients into their diet.
For those struggling to consume enough food to support their training, seeking guidance from a dietitian for personalized support is recommended, according to Prado. Monitoring body composition is also crucial. Dr. Peralta-Reich emphasizes the importance of regularly assessing patients’ body composition to prevent significant muscle loss. By keeping track of muscle mass, adjustments to medication doses or lifestyle and nutrition recommendations can be made if necessary.
To monitor changes in body composition, Hasan’s doctor conducts a body composition analysis during each visit, which helps track both lean and fat mass. While a DEXA scan or MRI are the most accurate methods for measuring body composition, alternatives such as body composition scales or tape measures can also provide valuable insights.
Maintaining open communication with healthcare providers is key. Doctors can offer guidance on whether individuals are experiencing excessive muscle loss and potentially adjust medication doses or propose other interventions as needed. Looking ahead, Dr. Neeland anticipates the development of additional pharmacologic therapies that could complement GLP-1s in preventing muscle loss. He highlights that muscle loss is a side effect that may catch some off guard and become a significant concern for certain individuals.
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