Keep your strength and energy high by preserving muscle when losing fat.

While working with Elevate members on a GLP-1, we were able to help them maximize their weight loss journey. 

They did not know how their muscle mass would be affected or how much they needed to exercise. So, we put together our GLP-1 Success Formula because working out is not optional if you want to maintain your energy and muscle mass when losing weight.

The GLP-1 Success Formula

1. 1. Strength train twice per week to protect muscle

Your body cannot lose fat and gain muscle at the same time. There are some exceptions to this rule – being new to resistance training, going through puberty and taking drugs like steroids – but for everyone else, if you are losing weight, you need to take steps to mitigate muscle loss and maximize fat loss. ESPECIALLY WHILE ON A GLP-1.

Extensive cardio training like running, biking and HIIT will speed up weight loss, but you will be losing muscle while losing fat.

Strength training will protect your muscles. You can increase strength while losing weight by keeping up with proper protein consumption to minimize muscle loss. This is the perfect way to achieve a toned, healthy, and athletic body composition.

We do body composition analysis with our members to track their progress by measuring their starting and current muscle mass. 

One of our members, who strength trains twice per week, said “It was good that my coaches were aware of my muscle mass measurements. It made me feel safer being on a GLP-1 with Elevate’s help.”

2. 2. Prioritize protein at every meal

Your body needs fuel to perform. When you’re losing weight, what you’re fueling with becomes even more important.

To maximize your results while on a GLP-1, you need to eat enough protein.

How much protein an individual needs is highly specific to their body and goals. But at a minimum, you should eat protein with every meal.

We specifically use the word “prioritize” with our members because they are adjusting to a reduced desire to eat. Focusing on carbs, fats and vegetables before protein can be a disaster for some people. If they become full before eating enough protein, they are likely to skip the most important part of their meal.

You cannot preserve your muscle mass without eating adequate protein. Our team helps Elevate members identify if they are eating enough protein and develop strategies to prioritize protein that work with each member’s lifestyle.

3. 3. Hydrate to prevent energy crashes

When taking a GLP-1, your sense of thirst is affected by the changes to your appetite. When people eat less, they drink less and most of the time, they are not even aware of it. Between workouts, busy schedules and a Las Vegas summer that feels like opening an oven door; dehydration will sneak up quickly.

To get the most out of your medication, you need to stay vigilant with your hydration. It is hard to catch up once you already feel tired, dizzy or run down.

With the appetite and hormone changes from a GLP-1, it is important that you supplement with electrolytes. Changes in your body’s insulin response paired with a reduction in food will cause sodium and other electrolytes to drop. This is why some people suddenly feel exhausted, cramp up during workouts, or feel mentally foggy even when they think they are drinking enough water.

We encourage our members to be intentional about hydration because thirst cues often decrease while on weight loss medication. Waiting until you feel thirsty is not a winning strategy. 

Hydration affects everything from workout recovery to digestion to how well your body holds onto muscle during weight loss. Your body performs better when it is properly hydrated. 

Our team at Elevate creates realistic and achievable hydration habits that fit your routine so you can be successful on a GLP-1 without your energy crashing.

4. 4. Build Habits for long-term success

Everyone’s weight loss journey is different. Some Elevate members stopped their GLP-1 after six months. Others plan to use it for the foreseeable future. 

Regardless, long-term weight loss is best when there are healthy habits. 

Nutrition and fitness should be sustainable. They will shift with the ebbs and flows of life but should never be viewed as an “On/Off” switch.

Crash diets and unrealistic fitness plans leave your body beat up and worn out. Sustainable nutrition and exercise will give you the results you are after – a body that looks, moves, and feels better!

If you are using a GLP-1, this is a fantastic time to build positive habits because your body will respond so well to them.

We help adults taking GLP-1 medications maintain muscle, strength and confidence while losing weight. For help or more information about the Elevate GLP-1 Success Formula, book a complimentary discovery session.