GLP-1 medications like semaglutide can drive impressive fat loss. The catch: some lean mass can go with it. Muscle is your metabolic insurance policy—vital for strength, balance, and long-term independence—so you want to keep it while the scale moves.
The fix is straightforward: resist the urge to “only” do cardio and under-eat protein. Your body listens to signals. Resistance training tells it, “We still need this muscle.” Protein supplies the raw materials to hold onto it. Walking after meals helps with blood sugar and supports overall energy.
Do this today
- Strength train 2–3×/week with basics: squat/hinge/push/pull/carry.
- Prioritize 25–35 g protein at each meal; total ~1.6–2.2 g/kg/day.
- Add 10–15 minutes of walking after one or two meals.
- Track a simple performance metric (e.g., reps at a set load) monthly.
