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Best Exercises For Ozempic, Wegovy and Other GLP-1 Users

Here is how to maximize weight loss.
FACT CHECKED BY Christopher Roback

Dustin Holston (@dietcoach4u) is a diet and fitness coach who has amassed a large following on TikTok for sharing videos about how to lose weight and tone up. In one viral video, he discusses GLP-1 weight loss drugs – including Ozempic and Wegovy – and the importance of exercising while you are on them. He also reveals a few of the best workouts to do while you are getting the jabs, and explains why they are important. 


Do 30 Minutes of Cardio a Day

@dietcoach4u What is the best exercises if you are on GLP-1 medicines? Watch and find out why resistance training is the best for fat burning, toning and more. Also prevent ozempic, wegovy and mounjaro butt! #diet #workout ♬ original sound – Dustin Holston

In the video, Dustin explains that cardio is key. "I think you should do cardio," he says. Later on, he recommends doing "30 minutes a day," and "walking counts." 


And, Do Resistance Training

Young woman exercising with dumbbells in a health club

However, "the most important exercise you could do is anything resistance training," he continues, explaining that weight loss drugs reduce fat, but also muscles. "Unfortunately we see rapid muscle loss," he says, mentioning "Ozempic butt" and "Ozempic face," and explaining, "it's actually where you've lost so much muscle that you've got skin hanging everywhere." While "common in all starvation based diets" there are ways you can mitigate the damage. "So resistance training will actually protect your muscle and hopefully increase lean, toned muscle. So you get that sexy look you want. Also, the more muscle you have, the more calories you burn."

RELATED: 10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer


It Will Help Increase Your Metabolism

Attractive man and woman athletes performing sit ups on yoga mat.Doing sit ups, stomach muscle definition.Working in pairs.Beautiful young sporty athletic couple doing exercises together.

In the process of adding "lean, sexy, toned muscle," resistance training will also help "increase your metabolism" and help you "to burn more weight," he says. "You're not going to plateau. You're going to get that lean tone physique you want."


It Will Also Discourage Rebound Weight Gain

A doctor is taking the blood pressure of a woman who is wearing sportswear.

Even better? "When you come off the medicines, if insurance or your doctor says you just don't need it anymore, you can keep it off," he points out, referring to the phenomenon of rebound weight gain. 


He Recommends Four Days of Resistance Training Per Week

Muscular man exercising doing sit up exercise. Athlete with six pack, white male, no shirt

He recommends four days of resistance training per week, which can include body weight exercises like free weight, hand weights, machines, crunches, squats, lunges, wall sits, chair dips, etc. 


These 10-Minute Sessions Are Effective

Shot of a beautiful athlete woman doing push ups in an abandoned building.

He explains that he offers some quick, 10-minute workouts that involve doing 10 pushups, 10 crunches, 10 squats, 10 pushups, 10 crunches, 10 squats, repeating as many times as possible in 10 minutes. "Try to improve week to week. That's going to help you use those muscles. It's going to help you build lean tone muscle."

RELATED: What Happens to Your Body When You Stop Taking Ozempic


Don't Forget to Eat Enough Protein

Animal protein sources- meat, fish, cheese and milk.

He also stresses the importance of making sure you're eating enough protein. "Protein actually increases the metabolism, helps you burn more fat, helps you get more of a lean toned physique," he says. "It's going to help you prevent plateaus and metabolism loss. And if you're not going to eat a high protein diet with resistance training, it's not very good." He suggests a minimum of 100 grams. 


Stick to Lean Protein

Healthy Greek yogurt bowl with fresh berry

 Chris McMahon, a nutrition and fitness coach, suggests gravitating toward lean protein if you are trying to lose weight. "And we want to think of sources of protein that the ratio of fat is lower. Fat just tends to be a more expensive macronutrient. In one gram of protein, there's four calories in one gram of fat, there's nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat, Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories."

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss


Exercising While Dieting Is Always a Good Idea


Whether you are losing weight on Ozempic or dieting alone, combining it with exercise is a game-changer. One study published in the journal Nature Metabolism found that people who exercise and diet can double the metabolic health benefits of their weight loss. "These results demonstrate that regular exercise during a diet-induced weight loss program has profound additional metabolic benefits," the study authors explained. 

💪🔥Body Booster: Adding exercise to any kind of diet can double your metabolic benefits, says science. Experts recommend a combination of cardio and strength training.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more