GLP-1 drugs should be used along with some lifestyle tweaks, like eating fewer calories and exercising more. That's because exercise not only makes you feel good—improving things like sleep, mental health, and sex drive—but it also helps with weight loss.
Not getting enough exercise can make your body less responsive to insulin, which is a hormone that helps control your blood sugar, and it can also raise your metabolic risk. But when you work out, it actually helps your body respond better to insulin by using more glucose in your muscles. Plus, if you combine exercise with GLP-1 meds, it can really help keep your blood sugar in check, which is great for folks with type 2 diabetes.
Depending on what kind of exercise you do, your workout can help you burn fat, build lean muscle, or both. For instance, mixing cardio with strength training can really boost weight loss and lower your cardiovascular risk. On the other hand, resistance training might boost your resting metabolic rate. Just remember, the more muscle you have, the more energy (and calories) your body burns throughout the day.
In the end, working out just makes you feel better. Those endorphins boost your mood, and studies show that exercise helps with mental health issues like anxiety, depression, and other disorders. This positive vibe can make it easier to stick with other lifestyle changes and habits that help with weight loss, like eating healthier and keeping up with exercise.
Four tips for getting started with exercise
If you're new to working out and not sure where to begin, no worries! Check out these tips to help you start exercising:
Start small
Even doing a little exercise, like a 15-minute walk each day, can be helpful, especially when you're just starting out. In a clinical trial, people began with a goal of 100 minutes of physical activity per week, focusing on moderate-intensity workouts. You can follow their example by starting with three 30-minute sessions per week. Then, try to add 25 minutes each month until you're exercising for 200 minutes a week.
Find a workout that works for you
Different types of exercise give you different perks. Some studies show that cardio workouts, like running, help you lose more weight and fat because you usually burn more energy during these kinds of exercises.
But hey, whether you go for aerobic workouts or High-Intensity Interval Training (HIIT), you can shed the same amount of weight and fat as long as you're eating the same calories. Plus, these workouts can boost your cell health, make your metabolism more adaptable, and usually help you lose weight more effectively.
Keeping and building muscle is important, and that's where resistance training comes into play. In fact, research shows that mixing aerobic and resistance training gives you better heart health benefits than doing just one of them.
GLP-1 meds can really cut into lean muscle mass during weight loss, especially for those who start with less body fat. Some folks might lose muscle as fast or even faster than they lose fat, which isn't great for health and longevity. To tackle this, it's a good idea for some people to up their strength training and protein intake while on GLP-1 meds.
At the end of the day, it's all about finding a workout you actually like, because that's the one you'll stick with, and that's what'll help you lose weight in the long run.
Make exercise part of your routine
Just like any habit, working out is easier when it’s part of your routine.
Pick the days and times you want to exercise and mark them on your calendar. You can set a specific time or link it to something else you do, like always hitting the gym after work or on weekend mornings.
Make exercise fun
The best workout is the one you actually enjoy and want to stick with. Exercise doesn’t have to feel like a chore. Make it fun, so you’re excited to do it instead of dreading it, and you'll keep coming back for more.
You might join a fitness class with a buddy or friend or binge your favorite TV series while hitting the treadmill. Or you could jam out to your favorite podcast or tunes when you're lifting weights. Research shows that folks who listen to music while working out usually stick with it longer and build more endurance, without feeling extra tired.
So, what's driving you? Are you working out to feel better and boost your health? Keeping your reasons in mind can really help when you're tempted to give up.
If you've got questions about working out while taking GLP-1 medications, chat with a healthcare pro.
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