One of the biggest concerns with GLP-1 weight loss medications is the loss of lean muscle mass alongside fat. Research shows 25-40% of weight lost can be muscle, which affects metabolism, strength, and long-term weight maintenance. Here's how to minimize muscle loss and optimize body composition.
Why Muscle Loss Matters
- • Muscle burns 3x more calories at rest than fat
- • Losing muscle slows your metabolism
- • Lower metabolism = easier weight regain
- • Muscle is essential for strength, mobility, and independence
- • Sarcopenia (muscle loss) accelerates aging-related decline
The 4 Pillars of Muscle Preservation
1. Prioritize Protein
Protein is the most critical factor for preserving muscle during weight loss.
How much? 1.0-1.2 grams per pound of goal body weight daily
Example: If your goal is 150 lbs, aim for 150-180g protein/day
Spread it out: 30-40g protein per meal, 3-4 times daily
2. Resistance Training
Strength training signals your body to preserve muscle.
- • Train 2-4 times per week minimum
- • Focus on compound exercises: squats, deadlifts, presses, rows
- • Progressive overload: gradually increase weight or reps
3. Moderate Calorie Deficit
Don't eat below 1,200 calories (women) or 1,500 (men). Prioritize protein even if overall calories are low.
4. Adequate Recovery
Aim for 7-9 hours of sleep nightly. Take rest days between strength training sessions.
The Bottom Line
Muscle loss on GLP-1 medications isn't inevitable—it's preventable with the right approach. Prioritize protein (at least 1g per pound of goal weight), strength train consistently, don't cut calories too drastically, and get adequate sleep.