Good rule of thumb is that the faster you are losing weight the more likely you will also be lose some muscle. This is why on any weight weight loss plan you should be eating sufficient protein and strength training to maintain as much muscle as possible. You should also make sure the calorie deficit isn't too large so as to not be losing more than 1 lb a week unless you are very overweight then you can lose more.

Building muscle and maintaining strength are two different things. There are people who do not have big muscles but are very strong/don't look like body builders. To build muscle and look like a body builder you need to eat in a calorie surplus because like gaining fat you can't gain muscle without giving the muscle what it needs to grow.

As with any diet that reduces calories, you have to preserve muscle by eating enough protein and lifting weights.

Yes, it is possible to build strength. But it takes effort. It takes effort without being on GLP1 meds though.

I have had a bit of muscle loss, and my doctor encouraged me to strength train, which I am doing. I do wonder if I could have exercised at all the first few months I was on the drug though -- the fatigue was debilitating for me.

I have lost 24 lbs of fat and gained 3 lbs of muscle since starting Zepbound 18 months ago. My doctor makes me step on the Seca scale every 6 months.

Anonymous wrote:Yes it's possible to gain and maintain muscle, but you have to consume more protein (or at least eat it first, before you are full) and then do weight lifting exercises.

You don't have to lift heavy. Consistency is key.

Of course you do. What an absurd idea.

Anonymous wrote:If you strength train and eat bodybuilders diet, you will still lose muscle along with fats it’s not a med thing, it’s a caloric deficit thing.

This. You will lose muscle no matter what. Lifting weights and slowing the rate of weight loss will help.

If you strength train and eat bodybuilders diet, you will still lose muscle along with fats it’s not a med thing, it’s a caloric deficit thing.

I know a handful of people taking a GLP-1 and every single one of them is exercising and eating healthy. They are likely much stronger than they were before.

I think a lot of people either don’t know or just forget that any time you restrict calories you lose muscle mass, it is not just GLP1s, bariatric surgery and any old diet cause it.
I think people are just focused on it now b/c so many people are on the drugs and losing large quantities of weight.
I also think a lot of people ignore strength training in general b/c they never lifted before and/ or the persistent myth that women will really bulk up.

My concern with all the weight loss on GLP-1 is that people some people might be ignoring strength exercises, which is a big part of aging well and staying healthy longer.

Strength training is definitely key. If it's not part of your life, give it a go. You can start at any weight and progressively overload from there!

The best thing to do is to keep the muscles you already have with strength training/yoga/swimming, etc.

I lost fat and muscle. But some of the muscles I didn't need, because I'm running faster than I have in decades. I am trying to put in my time strength training and added a protein drink to my daily routine.

Yes it's possible to gain and maintain muscle, but you have to consume more protein (or at least eat it first, before you are full) and then do weight lifting exercises.

You don't have to lift heavy. Consistency is key.

Curious about all the people losing weight on GLP-1’s…are they losing muscle mass too? Is it possible to build strength while on these drugs? Skinny is one thing, but strong is another.