Combining Strength Training & Nutrition for Long-Term Success with GLP-1s, Part 3

Now that we’ve covered the basics of GLP-1s, strength training, and sustainable nutrition, it’s time to put it all together. Whether you’re using GLP-1s or taking a more natural route to weight loss, the combination of strength training and balanced nutrition is the key to achieving long-term success.

Why Strength Training and Nutrition Must Work Together

Strength training without proper nutrition won’t yield the best results, just as eating well without physical activity won’t maximize your health and fitness. Here’s why both are essential:

1. Preserving and Building Muscle: Strength training breaks down muscle fibers, and nutrition—particularly protein—helps repair and rebuild them, making them stronger. Without adequate & sustainable nutrition, your body may not be able to recover properly, limiting your progress.
2. Maximizing Fat Loss: Strength training increases your calorie burn both during and after your workout. Combining it with a nutrient-rich, balanced diet can maximize fat loss while maintaining muscle mass, which is THE key for achieving a toned, lean physique.
3. Supporting Overall Health: Nutrition fuels your workouts, aids in recovery, and supports overall health. When you combine strength training with proper nutrition, you’re not just losing weight or gaining muscle—you’re building a body that functions well in all aspects of life. Who doesn’t want that?

How to Structure Your Strength Training Routine

For the best results, we recommend focusing on compound movements that target multiple muscle groups. These exercises burn more calories and help you build strength and muscle mass more efficiently. This is what we do here at CrossFit Torque. Here are a few examples of key exercises to incorporate into your routine:

1. Squats: A foundational lower-body exercise that works your quads, hamstrings, and glutes.
2. Deadlifts: A full-body movement that targets your hamstrings, glutes, back, and core.
3. Bench Press: Great for developing upper-body strength, focusing on your chest, shoulders, and triceps.
4. Pull-Ups or Rows: These target your back and biceps while engaging your core.
5. Lunges: Another excellent lower-body exercise that works your quads, glutes, and hamstrings.

Frequency: Aim to strength train 3-4 times per week, ensuring you give each muscle group time to recover. Focus on progressively increasing the weights or resistance over time to continue building strength.

Adjusting for GLP-1 Use

If you’re using GLP-1s to aid in weight loss, strength training becomes even more important to combat the potential muscle loss that can come with rapid weight loss. In addition to focusing on strength, it’s crucial to get enough protein and calories to support your workouts.

1. Higher Protein Intake: Since GLP-1s may reduce your appetite, it can be challenging to consume enough protein. Be intentional about incorporating lean protein sources like chicken, fish, tofu, or protein shakes.
2. Monitor Your Muscle Mass: Keep an eye on your body composition to ensure you’re maintaining muscle as you lose fat. If you notice significant muscle loss, you may need to adjust your training or nutrition plan. Utilize the Evolt Body Scanner here at Torque.
3. Fuel Your Workouts: Although GLP-1s suppress appetite, it’s important to fuel your body properly before and after workouts. Even small, nutrient-dense meals can provide the energy needed for effective training.

Final Thoughts

Whether you’re using GLP-1s or focusing on a more natural weight loss journey, success comes down to balancing strength training with sustainable nutrition. There are no shortcuts to long-term results, but with a solid plan and consistency, you can achieve the body and health you’ve always wanted. We are here to help with that plan. Our Coaches here at Torque are ready. Reach out to talk more with us to help you while on GLP-1s.

-Coach Amanda