Strength Training on Wegovy® and Zepbound® Introducing GLP Strong!
Are you on weight loss meds like Wegovy or Zepbound?
In my previous episode, Dr. Linda Anegawa and I discussed the importance of maintaining muscle health while using GLP-1 medications. Rapid weight loss from these medications can lead to muscle loss, making resistance training crucial for preserving muscle and strength. If you're taking these medications and want to start your fitness journey, this episode is for you.
Introducing my entry-level strength training program, 'GLP Strong,' designed specifically for those who need to preserve muscle while on weight loss medication. In this episode, I’ve invited two of my partners in this program, Shaun Parris and Stephanie Burke.
Shaun Parris, owner of CrossFit Common Fortitude in Lakewood, Colorado, has been a trainer for over 10 years. With a lifelong passion for fitness and sports, his focus goes beyond aesthetics like building muscle and losing fat. Shaun is dedicated to helping people live longer, healthier, and more fulfilling lives, aiming for functional longevity so individuals can perform everyday tasks unassisted and enjoy moments like holding their grandchildren well into their senior years.
Stephanie Burke, a CrossFit Level 1 Trainer (CFL1), served as a paramedic for Denver Health for over 10 years and now works for the state of Colorado in emergency preparedness for category A biological agents. She specializes in training large-body athletes and is dedicated to changing lives through fitness. Stephanie graduated from the University of Colorado and has a passion for connecting with people to improve their health and well-being.
Why is Keeping Muscle Mass Important while using GLP-1 Medications?
You might be curious, Beyond functional benefits, building muscle mass is vital because muscle tissue is metabolically active. This means that it helps burn more calories even at rest, contributing to better overall metabolism and weight management.
Maintaining muscle mass while using GLP-1 medications is crucial for several reasons. Firstly, muscle mass is essential for overall metabolic health, as it contributes to higher resting metabolic rates, aiding in weight management and glucose regulation. Additionally, preserving muscle mass supports functional mobility and reduces the risk of sarcopenia (muscle loss) associated with aging and certain medical conditions. By focusing on maintaining muscle mass, individuals can enhance their physical strength, quality of life, and long-term health outcomes while undergoing treatment with GLP-1 medications
Introducing GLP Strong: A Home Fitness Program for Everyone
GLP Strong is a fitness program we’ve designed to be accessible and effective, no matter your fitness level. This program is all about building strength and functional fitness from the comfort of your own home, on your own schedule.
It's structured to help you build muscle by performing exercises that tear muscle fibers, which then rebuild stronger with the help of your daily protein intake. It’s an approachable program that doesn’t require expensive equipment. If you can raise your arms overhead, sit down and stand up from a chair, and gently push yourself away from an object like a chair arm or a wall, you can do this program.
You don’t need any special equipment to get started. A simple water bottle filled with water and placed in a grocery bag can serve as your weight if you don’t have one. The program includes variations of core functional movements that are essential for everyday activities. You’ll do exercises like squats, which help with getting on and off the couch or toilet, and high knees, stepping, and walking to ensure you can navigate stairs unassisted.
We focus on key movements like hinging (bending forward using your hamstrings and glutes), which is crucial for lifting objects safely as you age. You’ll see exercises like kettlebell swings and burpees that work your posterior chain (entire backside). We also include push-ups, jumping jacks, and other dynamic movements to help you build strength for daily tasks like traveling, playing with your kids, or putting away dishes.
So, whether you're just starting out or looking to maintain your fitness, GLP Strong has got you covered!
Modifications for All Levels
We get it—exercises like jumping jacks, push-ups, and squats can seem intimidating, especially if you're just starting your fitness journey. That’s why GLP Strong includes three levels of modifications in every video. For instance, if full push-ups are too challenging, you can start with push-ups against the wall or on your knees. The same goes for squats—if you can’t go all the way down, you can modify by squatting partway to a chair.
Built-in Progression
Each session is designed to last about 20 minutes, with plenty of breaks, making it easy to fit into your schedule. You’ll do two videos a week, and after three weeks, the videos repeat. This repetition lets you track your progress. You can either continue with the same routine or challenge yourself with heavier weights or more advanced movements.
Consistency and Confidence
The goal of GLP Strong is to make strength training non-intimidating and consistent. It’s perfect for anyone, from beginners to more experienced athletes. By focusing on foundational movements and providing modifications, we ensure that everyone can participate and benefit from the program.
An Accessible and Efficient Home Fitness Program
In designing GLP Strong, our goal was to create a program that offers the essentials for achieving your fitness goals. It's perfect for those who understand the importance of strength training but might not be super pumped about it. Whether you plan to stick with this program long-term or use it as a stepping stone to other fitness endeavors like joining a CrossFit gym or working with a trainer, GLP Strong has the progression you need.
We keep it real when it comes to fitness because we know gyms can feel overwhelming, especially if you're unsure where to start or not keen on splurging on expensive equipment. That's why we've ensured you can kickstart your fitness journey right from your living room, using items you likely already have at home
Forget fancy gear—grab a fabric grocery bag, toss in some canned goods or a chilled water bottle, and boom, you've got your weights sorted. And if you've got a set of dumbbells gathering dust somewhere, great, but they're not essential. GLP Strong shows you how to improvise and make do with what's already in your home.
And hey, we're all about keeping it budget-friendly. No need to break the bank on gym memberships or new equipment. With GLP Strong, you're good to go without spending a fortune.
Plus, we've got your back with bodyweight exercises like push-ups, squats, and lunges. No fancy machines needed—just you and some solid moves to get stronger, no matter where you are on your fitness journey.
So, whether you're just starting out or picking things up again after a hiatus, GLP Strong makes it easy to get going. It's simple, effective, and, most importantly, totally doable.
Exercise Guidelines
Let’s simplify things and talk about practical guidelines for exercise.
First and foremost, remember the golden rule: 'just move more and sit less'. Many of us lead sedentary lives, glued to desks during the day and couches at home. If this sounds familiar, your initial goal should be to increase your activity level. Even standing up more frequently can make a difference in your health.
For most people, the target is to achieve 150 minutes of moderate-intensity movement per week. This serves as the baseline for good health, with added benefits if you can manage up to 300 minutes. Think of it as roughly 30 minutes a day, five days a week of even a brisk walk. Additionally, aim for at least two days of strength training, targeting all major muscle groups during these sessions.
Now, let’s discuss the link between exercise and weight loss. While exercise alone often doesn’t lead to significant weight loss, it plays a vital role when combined with a balanced diet and, if needed, medications. For many of us who can commit to 30 to 60 minutes of daily exercise, achieving significant weight loss solely through exercise might not be realistic. However, exercise is crucial for maintaining weight loss. The key takeaway is that establishing an exercise routine is essential during weight loss to help sustain the results.
The National Weight Control Registry offers compelling evidence in this regard. Their data reveals that 90% of individuals who have lost 30 pounds or more and kept it off for over a year are exercising for about an hour a day. Interestingly, most of them are doing this by walking. So, you don’t need to engage in intense workouts to reap these benefits.
Understanding Resistance and Strength Training
To give you a better head start in your weight management routine, let's dive into the basics of resistance or strength training. When people think of this type of exercise, they often envision the traditional bodybuilding routine: bench presses on Mondays, biceps and legs on Tuesdays, and so forth. While this approach is effective for building muscle mass and strength, there are numerous other ways to integrate strength training into your fitness regimen, especially if you're aiming for functional strength that enhances your daily life.
Strength training involves exercises designed to improve your strength and endurance. Unlike bodybuilding routines that primarily focus on muscle mass, functional strength training targets movements that enhance your everyday activities.
Functional strength is all about preparing your body for daily tasks. Essential exercises like push-ups, squats, and hinge movements (such as deadlifts or kettlebell swings) are key. These movements can be adapted to various fitness levels and equipment. For example, advanced techniques might include barbell cleans (basically a heavy lift from the ground to the shoulders), while beginners can start with bodyweight exercises or lighter weights like dumbbells or kettlebells.
To create a well-rounded strength training routine, incorporate a mix of push and pull exercises. Push exercises, like push-ups, target the muscles used to push objects away from your body, while pull exercises, such as bent-over rows or pull-ups, work the muscles used for pulling. And don’t forget core exercises, as a strong core is the foundation for most physical activities.
And that wraps up another episode!
We've covered the importance of preserving muscle mass while using GLP-1 medications and introduced the exciting GLP Strong fitness program. With expert advice and practical tips, you're now equipped to take charge of your fitness journey. Check out GLPstrong.com!
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