The Truth About GLP-1 Injections - Why Protein and Weight Training Are Non-Negotiable

If you’re currently on a GLP-1 medication like Ozempic or Mounjaro, chances are, you’re seeing the pounds drop — fast. And while that can feel like a win, it’s important to pause and ask: What exactly is my body losing?

Because not all weight loss is equal.

These medications work by reducing appetite, which can make it much easier to eat less. But this also means you're more likely to skip meals or eat too little — and your body, needing fuel, will start to break down muscle before fat. This is especially true if you're not strength training and if your heart rate stays in the cardio zone too often, like during brisk walks or jogs.

Here’s the truth: muscle is your metabolic engine.

Let’s break it down:

• For every pound of muscle you have, you burn more calories at rest.

• After the age of 30, we naturally lose around 3–5% of muscle mass per decade.

• If you’re not actively working to maintain it — through resistance training and proper nutrition — that loss speeds up.

• And without enough protein, your body simply can’t rebuild or maintain muscle.

  
  

Now add in GLP-1 medications, and the issue becomes even more important: you may not feel hungry, but your body still needs high-quality nutrients, especially protein.

So What Should You Do?

1. Prioritise Protein DailyAim for 1.2 to 2 grams of protein per kilogram of your ideal body weight. That could look like:

• Greek yogurt with seeds for breakfast

• Chicken, eggs, or tofu at lunch

• Salmon, steak, or lentils for dinner

• And snacks like protein shakes, nuts, or boiled eggs in between

2. Strength Train 2–4 Times a WeekLifting weights, using resistance bands, or doing bodyweight exercises isn’t just about looking toned. It helps:

• Retain lean muscle

• Improve metabolic rate

• Prevent that “skinny but unhealthy” outcome

3. Understand the Scale Isn't EverythingMany on GLP-1s report losing 5–6 lbs a week early on, but this can include water and muscle. A healthier, more sustainable fat loss is 2–3 lbs a week — when paired with proper nutrition and training.

4. Stay AccountableWeight loss isn’t just a physical journey — it’s emotional, mental, and behavioural. Joining a supportive group, working with a coach, or tracking your food and movement can make a big difference. Don’t just aim to be lighter — aim to be stronger, healthier, and full of energy.

GLP-1 injections can be a helpful tool, but they're not a magic fix. You still need to feed your body well. By building in protein, strength training, and accountability, you’re not just losing weight — you’re creating a healthier, more capable version of yourself.

Let’s stop chasing “skinny” and start chasing “strong.”

If you are ready to jump in and get started with a community who helps you to stay accountable, sign up here - www.mojofitness.online/monthlyappaccess

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