Understanding GLP-1s and Why Strength Training is Essential; Part 1

Blog Series: Strength Training, Nutrition, and GLP-1s for Sustainable Weight Loss

In recent years, GLP-1 receptor agonists, such as semaglutide (known as Ozempic or Wegovy), have gained popularity as a medical tool for weight loss. Some of our Torque members have asked about them, wondering if these medications could accelerate their progress toward weight loss goals. In this first of our three-part series, we’ll explore how GLP-1s work and why strength training remains crucial, whether or not you’re using them. Let’s dive in.

What Are GLP-1s and How Do They Work for Weight Loss?

GLP-1s (glucagon-like peptide-1 receptor agonists) are a class of medications originally developed for managing Type 2 diabetes. However, they have proven effective in promoting weight loss, even for those without diabetes. These drugs work by mimicking the effects of a naturally occurring hormone called GLP-1, which regulates blood sugar and appetite.

Here’s how GLP-1s help with weight loss:

1. Appetite Suppression: GLP-1s slow down gastric emptying, making you feel fuller for longer. This reduces the urge to overeat and helps curb hunger between meals.
2. Reduced Food Cravings: These medications also affect the brain’s hunger centers, helping to reduce cravings, especially for high-calorie, unhealthy foods.
3. Improved Blood Sugar Control: For those with insulin resistance or metabolic issues, GLP-1s can help stabilize blood sugar levels, reducing the body’s tendency to store fat.

But while GLP-1s may offer a jumpstart to weight loss, they are not magic pills! Weight loss is complex and multi-faceted, which is why combining any medical intervention with strength training and sustainable nutrition is critical for long-term success. This is where Torque enters the chat.

The Power of Strength Training for Long-Term Weight Loss

One of the most important reasons to combine GLP-1s (or any weight loss approach) with strength training is muscle preservation. When you lose weight, especially through dieting alone, you lose both fat and muscle. As muscle decreases, it slows down your metabolism, making it harder to keep the weight off. So, how do we avoid losing muscle while on a GLP-1? Strength training!

1. Maintaining Lean Muscle Mass: Strength training helps preserve lean muscle as you lose fat. This is key to avoiding the metabolic slowdown often associated with significant weight loss.
2. Boosting Metabolism: Muscle burns more calories than fat, even at rest. The more lean muscle mass you have, the higher your resting metabolic rate (RMR). This means your body will continue to burn calories more efficiently, even outside of the gym or exercise.
3. Improved Body Composition: Strength training doesn’t just help you lose weight; it helps you lose the right kind of weight. By preserving muscle and losing fat, you’ll improve your body composition, resulting in a leaner, stronger physique.
4. Enhanced Functional Fitness: Weight loss isn’t just about looking good—it’s about feeling good and improving your overall health. Strength training helps you build a body capable of handling the demands of everyday life, from carrying groceries to playing with your kids.

GLP-1s and Muscle Preservation

A common concern with GLP-1 use is that while the medications promote weight loss, they do not discriminate between muscle and fat. Without strength training, you risk losing a higher proportion of muscle, which can affect your metabolism and long-term weight maintenance. This makes strength training an essential complement to any weight loss strategy, whether you’re using GLP-1s or not.

In the next part of our series, we’ll discuss the importance of sustainable nutrition and how to create eating habits that support your fitness goals long term.

-Coach Amanda & Team Torque