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When working toward weight loss with a reduced calorie diet, it’s normal to have some reduction in muscle along with fat. It’s important to try to maintain muscle as you’re losing weight. Talk to your healthcare team about eating enough nutrients, such as protein, and adding resistance training into your physical activity routine.
Muscle-strengthening activities, such as resistance training, are activities or exercises that cause the body’s muscles to work against force or weight. This can mean lifting heavy objects like dumbbells (or a gallon of milk, a big book—something you can find around your house) or using your own body weight in activities like climbing stairs or doing squats.
Resistance training can be an important part of a well-rounded physical activity routine.
Please talk with your health care professional before adding any new type of physical activity to your routine.
Your body is made up of many different parts; however, these parts can be put into two basic categories:
While too much fat isn’t good for our health, fat isn’t all bad. Fat protects our organs, stores energy, and more! But too much of a good thing can cause problems in the long run.
It’s normal to have some reduction in fat as well as muscle when working toward weight loss with a reduced calorie diet.
Enter resistance training. Resistance training may help minimize muscle loss alongside weight-management efforts.
We know that going to the gym isn’t for everyone, and that’s OK. You don’t need access to a health club or exercise equipment to start a resistance training routine. There are plenty of ways to practice resistance training at home.
Below are some examples of resistance training—try talking with your health care professional about these examples at your next weight management check-in.
Body weight resistance training
Your body weight may provide the resistance you need when you are just starting out. Doing modified push-ups in between chores or even climbing up and down the stairs for 5 to 10 minutes could be a good start.
Equipment resistance training
Once you’re feeling more confident in your progress, you could consult with your health care team about investing in some training equipment like resistance bands, dumbbells, or ankle weights. These tools can help you continue to exercise in the comfort of your own home.
Chair yoga resistance training
Yoga and Pilates can be great forms of resistance training. Talk to your health care professional about signing up for a basic yoga, chair yoga, or beginner’s Pilates class at your local health club for a fun way to get a professionally guided workout.
Ask your health care professional if these forms of exercise might be a good option for you. If you have a previous injury, talk with your health care professional about options for adding resistance training, like working with a physical therapist, into your routine.
Make sure that you’re carefully increasing the amount of time that you work out and how many sets or reps you do to avoid injury and burnout. Also, pay attention to how your body feels. Some soreness after exercising can be normal, but sharp pain is not. If you experience pain or discomfort, stop the exercise and be sure to talk to your health care professional.
Resistance training can be an important part of working toward your weight-management goals. But it doesn’t have to take over your life. Adding 1 to 3 short sets (about 8 to 12 repetitions for each major muscle group) of moderate intensity resistance training exercises into your routine at least 2 days a week can help improve muscle strength in adults of all ages.
Keeping up with your workout routine can be a great way to measure your weight-management progress besides numbers on the scale. Engaging in physical activity while taking Wegovy® along with following a reduced calorie diet is a vital step forward on your weight management path.
If you’re looking for more information on physical activity recommendations, take a look at these resources:
You’re making amazing progress toward your weight-management goals. Keep it up! We know you can do it.
Feeling inspired? Why not set a goal for adding resistance training into your routine?