GLP-1s help you lose fat—but without the right strategy, you could lose muscle too. Learn how to protect and build lean muscle while on semaglutide or tirzepatide using targeted protein intake, strength training, and simple daily habits.
Your body needs more protein than usual during rapid fat loss. Aim for:
High-protein GLP-1-friendly options:
Greek yogurt, cottage cheese, protein shakes, tofu, chicken, eggs, edamame
Cardio is great—but strength training is essential for recomposition.
Start with:
NEAT (non-exercise activity thermogenesis) helps with fat burning. Walk, stretch, do housework—movement matters even when you’re not at the gym.
The scale may stall or even rise slightly as you gain muscle and lose fat. Use:
Yes—you can lose fat and gain muscle while on a GLP-1, but it won’t happen by accident. With the right nutrition, training, and consistency, you can achieve a leaner, stronger body—not just a smaller one.
Looking for a provider who supports exercise and nutrition with GLP-1 treatment? Click here to compare top providers.
Wondering when you’ll start seeing results from semaglutide or tirzepatide? This blog breaks down what to expect at 1 month, 3 months, and 6 months into your GLP-1 journey—from appetite changes to real weight loss milestones—so you can stay motivated and informed every step of the way.
Planning a trip while taking semaglutide or tirzepatide? From keeping your medication cold to handling food, dosing, and alcohol on the go—this guide covers everything you need to stay consistent, feel good, and enjoy your time away without disrupting your progress.
Drinking while on a GLP-1 like semaglutide or tirzepatide isn’t off-limits—but it comes with some important considerations. Learn how alcohol can interact with your medication, what side effects to watch for, and smart tips to help you enjoy holiday celebrations without derailing your progress.
