How to Exercise Right While on Mounjaro (GLP-1 Agonists)

With the rise of GLP-1 agonists like Mounjaro, many people are experiencing significant benefits for weight loss. These medications work by suppressing appetite and helping regulate blood sugar levels, which can lead to reduced calorie intake and increased fat burning. However, while these medications can be incredibly effective in the short term, it’s crucial to understand how they affect your body, especially when it comes to exercise and metabolism.

Why Exercising Right Matters with Mounjaro

When you're on a GLP-1 agonist like Mounjaro, the goal is often to lose fat, but there’s a risk of losing muscle mass along the way. This is especially true when you’re not mindful of how you exercise. Since muscle is more metabolically active than fat, losing muscle can slow down your metabolism, making fat loss even harder.

The Importance of Resistance Training

Resistance training, or strength training, is any exercise that causes your muscles to contract against resistance. This can include lifting weights, using resistance bands, or even bodyweight exercises like squats and push-ups. The key here is that resistance training directly helps to preserve and even build muscle mass.

When you're losing weight, whether with or without the help of a GLP-1 agonist, resistance training is essential because it helps to:

Preserve Lean Muscle Mass: While the body is in a calorie deficit (burning more calories than you're consuming), it will naturally seek to use both fat and muscle for energy. Strength training helps prevent muscle breakdown by signalling your body to keep the muscle tissue intact.
Boost Metabolism: Muscle tissue is more metabolically active than fat tissue. By maintaining or building muscle, you can increase your resting metabolic rate (RMR), helping you burn more calories throughout the day—even when you're not working out. This becomes even more important once you stop taking GLP-1 agonists, as your metabolism could slow down if muscle mass is lost.
Improve Insulin Sensitivity: Resistance training has been shown to improve insulin sensitivity, which is particularly important for managing blood sugar levels—something that GLP-1 agonists also help with. Keeping your muscles strong supports your body's ability to use glucose more efficiently.
Fight Fatigue: Muscle strength can significantly reduce feelings of fatigue, a common side effect for those using GLP-1 agonists. By incorporating strength training into your routine, you’ll feel more energised and able to maintain an active lifestyle.

How We Can Help with Metabolism Testing and Exercise

At our facility in Birmingham, we specialise in metabolism testing and personalised personal training programmes that combine the latest science with effective fitness strategies. If you’re using Mounjaro or any other GLP-1 agonist, we can help you track your progress and tailor your fitness plan to maintain muscle and optimise fat loss.

Comprehensive Metabolism Testing: We offer metabolism testing to assess your RMR and get a complete picture of your metabolic health. This data is invaluable for customising your training and nutrition plan.
Personalised Training Plans: Based on your metabolism test results, we create a resistance training program specifically designed to preserve muscle and boost fat loss. This helps you achieve your goals while ensuring sustainable progress.
Continuous Support: Your metabolism can change over time, so we offer regular check-ins and metabolism testing to track your progress and adjust your plan as needed. This ensures that you’re always on the right track for long-term success.

Tips for Exercising While on Mounjaro

Incorporate Full-Body Workouts: Focus on compound movements like squats, deadlifts, lunges, and push-ups, which work multiple muscle groups at once. This will help maintain overall muscle mass and strength.
Aim for Consistency: Start with 2-3 strength training sessions per week, with rest days in between for recovery. Consistency is key to muscle retention and avoiding unwanted weight loss.
Mind Your Nutrition: Eating enough protein is crucial while on a GLP-1 agonist. Aim for 1.6-2.2 grams of protein per kilogram of body weight to support muscle repair and growth. Don't forget to fuel your body with the right nutrients to support your workouts and recovery.
Gradually Increase Resistance: As your strength improves, gradually increase the weight or resistance in your workouts to continue challenging your muscles and promoting growth.
Incorporate Cardiovascular Exercise Wisely: While cardio is great for heart health and fat loss, only doing it and doing too much can contribute to muscle loss. Aim for moderate-intensity cardio, such as brisk walking or cycling, a few times a week, but keep strength training as your primary focus.

What Happens When You Stop Using Mounjaro

Once you come off GLP-1 agonists, your body may have a tendency to regain fat. If you've lost muscle during your time on the medication, the process of fat gain can feel even more frustrating. But if you've been incorporating strength training into your routine, your body will be better equipped to handle this transition.

By prioritising resistance training while on Mounjaro, you ensure that your metabolism stays elevated and your body retains as much muscle as possible, setting yourself up for a healthier, more sustainable fat loss journey—even when you're no longer using the medication.

How We Help With Metabolism Testing and Personal Training

At Metabolic Birmingham, we combine personal training with metabolism testing to provide a holistic approach to health and fitness. Our services are designed to help you get the most out of your workout routine and achieve lasting results.

1. Accurate Metabolism Testing

We use the latest tools and techniques to assess your metabolism accurately. With a metabolic test, you’ll gain insight into your body’s calorie-burning efficiency, helping us determine the ideal amount of calories you should consume for optimal fat loss or muscle gain.

2. Tailored Personal Training

Once we have your metabolism data, we create a personalised fitness plan. Whether your goal is fat loss, building muscle, improving endurance, or increasing overall fitness, we design your workout regimen around your unique metabolic needs. This individualised approach makes your workouts more effective and helps you see results faster.

3. Ongoing Support

Your journey doesn’t end after a single test or workout session. Our trainers provide ongoing support, ensuring that you remain motivated and on track. Regular check-ins and updated metabolism testing give us the ability to adjust your plan as needed, ensuring continuous progress.

4. Sustainable Results

Through a combination of personalised training, nutrition guidance, and metabolism testing, we focus on long-term health and fitness. Our goal isn’t just to help you lose weight but to help you build healthy habits that you can maintain for life.