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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

This Is How To Prevent Muscle Loss While Taking Mounjaro or Ozempic

Maintain your muscle while shedding fat with these expert tips.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Giuliana Reuschle GoTherex | Strong for Life
Copyright GoTherex | Strong for Life/YouTube/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many of us starting weight loss medications focus solely on the number on the scale dropping. But what if that weight loss includes precious muscle? Recently, Dr. Matt Reuschle, PT, DPT, CSCS, a Physical Therapist, shared insights with his wife, Giuliana Reuschle, 48, who successfully lost 20 pounds on Mounjaro. Their conversation reveals crucial strategies to ensure you're losing fat, not muscle, while on these medications. Read on to discover how to protect your muscle mass during your weight loss journey.


Weight Loss Shots Don't Discriminate Between Fat and Muscle

Medications like Mounjaro and Ozempic work primarily by reducing how much you eat, but they don't specifically target fat cells. "When we're looking at doing something like Mounjaro or any weight loss shot, what we're looking at more than anything is, are we losing weight that is good weight to lose?" Dr. Reuschle explains in his post. These medications limit your food intake, leaving your body to decide what to use for energy—and that could include your muscles.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

The Dangerous 1:1 Ratio

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workout​Recognize the Warning SignsShutterstock

Losing equal amounts of muscle and fat creates an unhealthy body composition. "If you lose one pound of muscle per pound of body fat, that ends up really, really bad for you," Dr. Reuschle warns. Even though the scale shows weight loss, your body fat percentage could actually increase relative to your muscle mass. Your goal should be a healthy body composition with significantly more muscle than fat.

Healthy Body Composition Goals

Body fat measurement​The Truth About 10% Body FatShutterstock

What should you aim for? According to Dr. Reuschle, a healthy goal might be "like 25%, 22% body fat." To achieve this, you need to be strategic about your weight loss. "We need to lose a lot more fat than we need to lose muscle," he emphasizes. This means creating conditions where your body preferentially burns fat while preserving or even building muscle tissue.

Protein Is Non-Negotiable

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

One of the most important strategies is increasing your protein intake. "We need to stimulate muscle growth and muscle retention through your diet. So, number one, we need to raise your protein," Dr. Reuschle advises. Dietary protein itself signals your body to maintain muscle mass, even when you're in a calorie deficit.

RELATED:5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

You Must Eat Protein Even When You're Not Hungry

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenA Clean, Low-Sugar DietShutterstock

One of the challenges with medications like Mounjaro is dealing with suppressed appetite. However, Dr. Reuschle stresses, "even though you're not hungry, you have to eat proteins." This might mean prioritizing protein-rich foods when you do feel able to eat, rather than filling up on other options that don't support muscle maintenance.

Focus on Real Food Protein Sources

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

Supplements aren't enough on their own. "We're talking dietary proteins, not really just like powders and supplements," says Dr. Reuschle. He recommends focusing on whole food sources: "We're talking you need to eat things like chicken and fish and meat and other protein sources." For those with dietary restrictions, plant-based proteins can also work effectively.

Resistance Training Is Essential

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gym​RowsShutterstock

Diet alone isn't enough—you need the right kind of exercise too. Dr. Reuschle explains that you need to "work out in such a way that you're doing resistance exercise that causes your body to have a stimulus to build and retain muscle mass." Weight training creates the physical signals that tell your body muscle is valuable and worth keeping, even during weight loss.

RELATED:20 Possible Ozempic Side Effects

Why Cardio Alone Won't Work

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Many people assume cardio is the best exercise for weight loss, but Dr. Reuschle cautions against relying solely on it. "Just doing cardio is not going to be a great fit. In fact, cardio is a stimulus for your body to shed mass and muscle mass in general because it's expensive and it's hard to move through cardio." While cardiovascular exercise has many benefits, it should complement, not replace, resistance training during your weight loss journey.

The Winning Combination

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

The most effective approach combines increased protein intake with regular resistance training. "We wanted to do resistance training along with raising the protein, which helps to stimulate your body to retain muscle mass while shedding that fat mass at the same time," Dr. Reuschle summarizes. This two-pronged strategy creates the optimal conditions for preserving lean tissue while losing fat.

Planning Your Meals Around Protein

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

With a reduced appetite, meal planning becomes crucial. According to Northside Hospital, "For best results, try to consume 20-30 grams of high-quality protein per meal, which will help stimulate MPS [muscle protein synthesis]." Try to incorporate protein in every meal, even if portions are smaller. Lean meats, fish, eggs, dairy, beans, and legumes can all contribute to your daily protein needs. Planning protein-forward meals and snacks ensures you're getting what your muscles need even when eating less overall.

Setting Up Your Resistance Training Routine

Hispanic woman doing squats on a bench by the oceanShutterstock

If you're new to resistance training, follow this advice from Cleveland Clinic: "Pushing the muscle to fatigue is a key factor. Choose a weight that is heavy enough to fatigue your muscles in eight to 15 repetitions. As exercise becomes easier, you can progressively increase the amount of resistance." Start with 2-3 sessions per week focusing on major muscle groups. Include exercises like squats, lunges, chest presses, rows, and shoulder presses. You don't necessarily need a gym membership—bodyweight exercises and resistance bands can be effective, especially for beginners.

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

Monitoring Your Progress Beyond the Scale

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

While the number on the scale matters, it doesn't tell the whole story. Harvard Health research shows that "A combination of resistance and aerobic exercise was more effective in preserving muscle mass and increasing physical function than either type of exercise alone in older obese people on weight-loss diets." Consider tracking body measurements, how your clothes fit, or even getting body composition testing done. These metrics can show if you're successfully maintaining muscle while losing fat, even if weight loss seems slower than expected. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

More For You

Giuliana Reuschle GoTherex | Strong for Life
Copyright GoTherex | Strong for Life/YouTube/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many of us starting weight loss medications focus solely on the number on the scale dropping. But what if that weight loss includes precious muscle? Recently, Dr. Matt Reuschle, PT, DPT, CSCS, a Physical Therapist, shared insights with his wife, Giuliana Reuschle, 48, who successfully lost 20 pounds on Mounjaro. Their conversation reveals crucial strategies to ensure you're losing fat, not muscle, while on these medications. Read on to discover how to protect your muscle mass during your weight loss journey.


Weight Loss Shots Don't Discriminate Between Fat and Muscle

Medications like Mounjaro and Ozempic work primarily by reducing how much you eat, but they don't specifically target fat cells. "When we're looking at doing something like Mounjaro or any weight loss shot, what we're looking at more than anything is, are we losing weight that is good weight to lose?" Dr. Reuschle explains in his post. These medications limit your food intake, leaving your body to decide what to use for energy—and that could include your muscles.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

The Dangerous 1:1 Ratio

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workout​Recognize the Warning SignsShutterstock

Losing equal amounts of muscle and fat creates an unhealthy body composition. "If you lose one pound of muscle per pound of body fat, that ends up really, really bad for you," Dr. Reuschle warns. Even though the scale shows weight loss, your body fat percentage could actually increase relative to your muscle mass. Your goal should be a healthy body composition with significantly more muscle than fat.

Healthy Body Composition Goals

Body fat measurement​The Truth About 10% Body FatShutterstock

What should you aim for? According to Dr. Reuschle, a healthy goal might be "like 25%, 22% body fat." To achieve this, you need to be strategic about your weight loss. "We need to lose a lot more fat than we need to lose muscle," he emphasizes. This means creating conditions where your body preferentially burns fat while preserving or even building muscle tissue.

Protein Is Non-Negotiable

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

One of the most important strategies is increasing your protein intake. "We need to stimulate muscle growth and muscle retention through your diet. So, number one, we need to raise your protein," Dr. Reuschle advises. Dietary protein itself signals your body to maintain muscle mass, even when you're in a calorie deficit.

RELATED:5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

You Must Eat Protein Even When You're Not Hungry

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenA Clean, Low-Sugar DietShutterstock

One of the challenges with medications like Mounjaro is dealing with suppressed appetite. However, Dr. Reuschle stresses, "even though you're not hungry, you have to eat proteins." This might mean prioritizing protein-rich foods when you do feel able to eat, rather than filling up on other options that don't support muscle maintenance.

Focus on Real Food Protein Sources

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

Supplements aren't enough on their own. "We're talking dietary proteins, not really just like powders and supplements," says Dr. Reuschle. He recommends focusing on whole food sources: "We're talking you need to eat things like chicken and fish and meat and other protein sources." For those with dietary restrictions, plant-based proteins can also work effectively.

Resistance Training Is Essential

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gym​RowsShutterstock

Diet alone isn't enough—you need the right kind of exercise too. Dr. Reuschle explains that you need to "work out in such a way that you're doing resistance exercise that causes your body to have a stimulus to build and retain muscle mass." Weight training creates the physical signals that tell your body muscle is valuable and worth keeping, even during weight loss.

RELATED:20 Possible Ozempic Side Effects

Why Cardio Alone Won't Work

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Many people assume cardio is the best exercise for weight loss, but Dr. Reuschle cautions against relying solely on it. "Just doing cardio is not going to be a great fit. In fact, cardio is a stimulus for your body to shed mass and muscle mass in general because it's expensive and it's hard to move through cardio." While cardiovascular exercise has many benefits, it should complement, not replace, resistance training during your weight loss journey.

The Winning Combination

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

The most effective approach combines increased protein intake with regular resistance training. "We wanted to do resistance training along with raising the protein, which helps to stimulate your body to retain muscle mass while shedding that fat mass at the same time," Dr. Reuschle summarizes. This two-pronged strategy creates the optimal conditions for preserving lean tissue while losing fat.

Planning Your Meals Around Protein

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

With a reduced appetite, meal planning becomes crucial. According to Northside Hospital, "For best results, try to consume 20-30 grams of high-quality protein per meal, which will help stimulate MPS [muscle protein synthesis]." Try to incorporate protein in every meal, even if portions are smaller. Lean meats, fish, eggs, dairy, beans, and legumes can all contribute to your daily protein needs. Planning protein-forward meals and snacks ensures you're getting what your muscles need even when eating less overall.

Setting Up Your Resistance Training Routine

Hispanic woman doing squats on a bench by the oceanShutterstock

If you're new to resistance training, follow this advice from Cleveland Clinic: "Pushing the muscle to fatigue is a key factor. Choose a weight that is heavy enough to fatigue your muscles in eight to 15 repetitions. As exercise becomes easier, you can progressively increase the amount of resistance." Start with 2-3 sessions per week focusing on major muscle groups. Include exercises like squats, lunges, chest presses, rows, and shoulder presses. You don't necessarily need a gym membership—bodyweight exercises and resistance bands can be effective, especially for beginners.

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

Monitoring Your Progress Beyond the Scale

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

While the number on the scale matters, it doesn't tell the whole story. Harvard Health research shows that "A combination of resistance and aerobic exercise was more effective in preserving muscle mass and increasing physical function than either type of exercise alone in older obese people on weight-loss diets." Consider tracking body measurements, how your clothes fit, or even getting body composition testing done. These metrics can show if you're successfully maintaining muscle while losing fat, even if weight loss seems slower than expected. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Dr. Kristie Ennis drkristieennis
10 Beginner-Friendly Moves That Beat Crunches Every Time, Says PT
Copyright drkristieennis/YouTube

Many of us are looking for effective ways to lose weight, and GLP-1 medications have become increasingly popular options. But what happens to our muscles and bones in the process? As a physical therapist, nutritionist, and certified strength and conditioning specialist, Dr. Kristie Ennis, As a nutritionist, certified strength and conditioning specialist, and physical therapist, is passionate about helping people protect their body while achieving their weight loss goals. Read on to discover how you can maintain your strength and bone density even while using GLP-1 medications.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

What Are GLP-1 Medications?

"GLP-1, or glucagon peptide one, is an intestinal hormone that's secreted after eating to increase insulin secretion, which helps to keep our blood sugars normal," Dr. Ennis explains in her post. These medications were initially developed to help with diabetes management, but their weight loss effects have made them increasingly popular for that purpose as well.

How GLP-1s Promote Weight Loss

WARSAW, POLAND-10 JAN, 2025: Ozempic is an anti-diabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.​Everybody Needs a Different DoseShutterstock

Dr. Ennis describes how these medications work: "They activate the GLP-1 receptors in the brain. This helps to regulate the brain's hunger signal, and it actually helps to make the stomach empty slower than it normally would." The result is feeling satisfied with fewer calories, which naturally leads to weight loss.

The Hidden Cost: Muscle and Bone Loss

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. Osteoporosis​Sign #6: Bone Health ConcernsShutterstock

While the weight loss effects can be impressive, there's a concerning downside. "Instead of burning all fat like we would absolutely love to do, our body has no idea that we're trying to lose weight," Dr. Ennis points out. "It starts to take some of those protein molecules away from the muscle."

The consequences can be significant. "Studies have shown that with this, you actually can lose between 20 to 50% of your lean body mass, which is huge," warns Dr. Ennis. "That not only includes muscle, that includes bone too."

RELATED:20 Possible Ozempic Side Effects

Solution #1: Increase Protein Intake

Banana,Yogurt,And,Spoon,breakfastShutterstock

Fortunately, there are effective strategies to protect your muscles and bones. "The current theory shows that weight loss is occurring because we're eating less," says Dr. Ennis. "Research from dieting shows that increasing your protein intake without doing anything else actually spared muscle loss significantly."

Dr. Ennis recommends approximately 2.3 grams of protein per kilogram of body weight, or roughly 35% of your total caloric intake. She suggests various protein sources: "One of my favorites is actually Greek yogurt. I love to make a smoothie with some Greek yogurt, spinach, carrots, frozen berries, banana, and throw some peanut butter in there too."

Solution #2: Strength Training

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.​Myth 2: Lifting Weights Will Make You BulkyShutterstock

For maximum protection of muscle and bone, Dr. Ennis advises combining increased protein with regular strength training. "You want to make sure you actually work on all of the muscle groups," she emphasizes. "Things like squats, lunges, rows, chest presses" are all beneficial.

The recommended frequency is "two to three days a week on non-consecutive days," according to Dr. Ennis. "You never want to strength train the same body part two days in a row, or you will be sore."

Dr. Ennis clarifies that strength training can be done "with weights, with bands, with body weight." The key is to work until fatigue, which she defines as feeling challenged during the last repetition of an exercise. For beginners, she suggests "lighter weights and go towards a little bit higher repetition, maybe 12 to 15."

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

The Winning Combination

A woman at the gym takes a picture to send to friends or put on social networks and takes the picture while smiling. Concept of: network, friendship, gym, fitnessShutterstock

"Increase protein, do your strength training, and you are going to be feeling and looking awesome," concludes Dr. Ennis. By following these two simple but powerful strategies, you can enjoy the weight loss benefits of GLP-1 medications while protecting your valuable muscle and bone mass.

Dr_Eric_Berg30
Copyright Dr. Eric Berg DC/YouTube/Shutterstock

If you've achieved your weight goals with Ozempic, you might be wondering what comes next. The journey to maintaining your new weight can seem daunting, especially as you plan to stop the medication. But according to Dr. Eric Berg DC, a renowned expert in healthy ketosis and intermittent fasting, there's a science-backed approach to keeping the weight off.

As the director of Dr. Berg's Nutritionals and author of multiple Amazon bestsellers, Dr. Berg suggests a fundamental principle: "My whole philosophy has always been get healthy, then lose the weight versus lose weight and get healthy." With 13 million YouTube subscribers following his evidence-based strategies, he outlines three crucial methods for maintaining weight loss after GLP-1 medications.

Why Post-Ozempic Strategy Matters

"Ozempic is a GLP-1 agonist that mimics a certain hormone in your small intestine," Dr. Berg explains in his video. It works by increasing insulin to lower blood sugar, signaling fullness to your brain, and slowing down digestion. While these effects make weight loss easier, they can mask underlying challenges that need addressing for long-term success.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Hidden Risk Most People Don't Know

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept

Shutterstock

One significant concern Dr. Berg highlights is muscle loss: "A lot of people will end up losing a lot of muscle mass, sometimes up to 50% of their muscle mass while they're also losing body fat." This creates an unfavorable fat-to-muscle ratio that can complicate weight maintenance after stopping the medication.

Method 1 - Strategic Protein Intake

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

"You don't need necessarily protein. You need amino acids," Dr. Berg emphasizes. He recommends focusing on bioavailable protein sources like high-quality red meat, eggs, and fish. The minimum requirement is 0.8-1.5 grams of protein per kilogram of lean body mass, with careful attention to actual protein content versus food weight.

Understanding True Protein Content

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Dr. Berg clarifies a common misconception about protein portions: "You got to realize like half that steak or more is water and other things." For example, one egg provides about seven grams of protein, making it essential to calculate your intake accurately for muscle preservation.

RELATED:20 Possible Ozempic Side Effects

Method 2 - Strategic Exercise

Concentrated woman lifting dumbbells in gymShutterstock

"Exercise is the greatest stimulus of muscle mass," states Dr. Berg. Combined with proper hormone balance, regular physical activity, particularly weight training, becomes crucial for maintaining muscle mass and metabolic health after stopping Ozempic.

The Hormone Factor

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Dr. Berg explains that cholesterol plays a vital role in hormone production: "The raw material to make all these hormones is cholesterol." This understanding helps inform dietary choices that support hormone balance and muscle preservation.

Method 3 - The Ketogenic Approach

Food recomended on low carb diet or ketogenic diet

Shutterstock

"The ketogenic diet is so important, especially if you're coming up on Zempik," Dr. Berg advises. This approach helps maintain low insulin levels while promoting natural appetite control. When combined with intermittent fasting, it creates a sustainable framework for weight maintenance.

Potential Challenges to Watch For

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion

Shutterstock

Dr. Berg warns about various considerations, including gastroparesis, constipation, and other digestive issues that might persist after stopping the medication. Understanding these challenges helps in developing effective counter-strategies.

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

Putting It All Together

Woman Running In Countryside Wearing Earphones

Shutterstock

The three-method approach Dr. Berg recommends combines strategic protein intake, regular exercise (especially weight training), and a ketogenic diet with intermittent fasting. This comprehensive strategy addresses both the visible and hidden challenges of post-Ozempic weight maintenance.

Your Action Plan

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

By implementing these three methods - proper protein intake, strategic exercise, and a ketogenic approach - you're building a sustainable foundation for long-term success. As Dr. Berg emphasizes, the goal is to "get healthy, then lose the weight," creating lasting results that continue well after stopping Ozempic. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Weight loss drugs like Wegovy and Ozempic have successfully helped many people lose a ton of weight in a short period of time. However, there has been an issue that some have run into: When you stop getting the weekly injections, people are gaining back the weight. But according to JJ Virgin, triple-board certified health expert, Fitness Hall of Famer & 4x New York Times best-selling author, there are ways to prevent Ozempic weight regain. In a new YouTube video, the celebrity nutrition expert reveals exactly how to make weight loss drugs work for you – and how to sustain your weight loss.


1. There Are a Number of Side Effects of Weight Loss Drugs

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

In the video she addresses a few of the common side effects of Ozempic, including potential rebound weight gain, loss of muscle mass, and Ozempic face. She explains that the drugs work by helping you tame your appetite and balance your blood sugar, and that if you are “weight loss resistant” they can give you the “edge you need.”

Related: 5 Secrets to Success Before You Start Your Next Diet

2. However, You Can Avoid Them

“However, the last thing you want to do is lose a lot of precious metabolism, supporting muscle, or gain the weight right back when you go off of them,” she continues. And, “the drug costs a lot, and “these side effects are going to cost you way more than that in the long term.”

3. Anytime You Lose Weight on a Diet, You Will Lose Muscle Mass

shutterstock 2325600713Shutterstock

She explains that when you go on any sort of a diet where you are losing weight, you are going to lose fat along with muscle mass. “If you lose muscle and fat, you are going to have this thing called metabolic adaptation after the diet. This is where your resting metabolic rate is lower than it was before the diet,” she says. One study found that one year after people stopped getting weekly semaglutide shots, they regained two-thirds of their prior weight loss, “with similar changes in cardiometabolic variables.”

4. Resistance Training Can Help Prevent It

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

While it is “always going to happen,” when you lose weight, there are ways to prevent it from being “lower than it should.” One key component to minimize muscle mass loss is “you're going to need to do resistance training and minimally you're going to need to move each major body part,” she says, recommending two to three days a week of exercise.

Related: 13 Proven Workouts for Building a Powerful Chest

5. She Also Recommends Amping Up Protein Intake

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

She also recommends amping up protein intake. “Basically, you're going to want your daily range to be somewhere between 0.7 to one gram per pound of your target body weight,” she adds. She recommends “lean healthy sources” like grass-finished filet Turkey, pastured chicken, eggs and egg whites, whey protein, bone broth protein, and pea protein.

6. Also, Increasing Fiber Helps

Brussels,Sprouts,Roasted,vegetableShutterstock

You should also eat fiber, “from non starchy vegetables” and “eat from the rainbow,” she adds. “You want different types of fibers, prebiotic fibers, resistant starch. So you want different fibers and you want different colors. They represent different plant nutrients, different polyphenols. They all have different impacts on your gut microbiome, and we're rehabbing your gut microbiome here,” she continues.

Related: #1 Weight Loss Food Mistakes You Are Making

7. Fruit, Good Fats, and Seeds Are Also Beneficial for Gut Health

Fresh,Fruits,Nutrition,health,food.Shutterstock

As you “start to taper off” the drugs, “your own gut can start to produce what it needs to produce to tell you that you are full,” she points out. She also recommends two servings of fruit, whole fats, “things like avocados, nuts, and seeds,” and greens and eating all meals “within a 10 to 12 hour window”

8. And, Hydrate

Drinking,Water,,Fitness,Exercise,Woman,Sports,Run,Shutterstock

Making sure to hydrate is also important, because “what happens with these drugs is dehydration.” Hydrating helps detox the body, she explains, recommending drinking at least half your body weight in water in ounces. “If you are mildly dehydrated, it's going to slow down your metabolism and then also it actually makes you store fat,” she adds. She also adds electrolyte to her water.

9. Take Supplements to Compensate for the Decrease in Calories

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

She also recommends “a good foundational supplement, a daily multivitamin, mineral, antioxidant, essential fatty acid formula to make sure you're covering all your bases since your calories are going down,” she says. “Here's another thing that I want you to take: Creatine monohydrate,” she says, explaining that studies have found that it helps people avoid losing muscle as they age.

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

10. Bottom Line: Weight Training and Healthy Eat Can Help Mitigate Ozempic Side Effects

Woman,,Balance,Weight,Scale,health,scalesShutterstock

While taking weight loss drugs like Ozempic may come with side effects – like gaining weight after you stop getting the injections – Virgin offers up a good argument that you can mitigate them by pairing healthy eating with regular strength training workouts.

💪🔥Body Booster: Anytime you lose weight – whether from dietary changes or taking a drug like Ozempic – along with fat loss you are going to lose muscle mass. This can result in rebound weight – unless you take steps to mitigate the weight gain.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube

You've done the hard work. You've taken the weight loss shots – whether it's semaglutide, Ozempic, or Mounjaro – and achieved your weight loss goals. But now comes the crucial part: keeping those pounds off for good. If you're wondering "what's next?" after your weight loss journey, you're not alone.

Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years. With her expertise in complete women's care, hormonal health, and weight management, she offers proven strategies to maintain your success. Read on to discover five essential tips that will help you maintain your weight loss achievements and embrace a healthier lifestyle.

Prioritize Protein for Muscle Maintenance

" Protein is absolutely crucial for maintaining weight loss," explains Dr. McCann. "Your muscles are your body's calorie-burning engines, and protein is what keeps them strong." She recommends consuming one gram of protein per pound of lean body mass. This isn't just about keeping weight off – it's about maintaining your metabolism and controlling hunger.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Choose Your Protein Sources Wisely

Chicken egg supply in supermarket. Egg contains high protein and important for health.Shutterstock

Not all protein sources are created equal, Dr. McCann emphasizes. While you need adequate protein, it should come from lean sources. Women should aim for around 35-40 grams of fat daily for maintenance, while men should target 55-60 grams. Dr. McCann suggests avoiding high-fat protein sources like Atkins supplements, whole eggs, and excessive cheese or nuts unless you're following a ketogenic diet.

Smart Protein Alternatives

Portion of Beef Jerky on vintage wooden backgroundShutterstock

"There are plenty of protein-rich foods that won't sabotage your weight maintenance," Dr. McCann notes. She recommends:

  • Beef jerky for high protein with low fat
  • Fish, especially salmon, rich in omega-3s
  • Whey protein supplements
  • Fat-free Greek yogurt.

Monitor Your Carbohydrate Intake

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While you don't necessarily need to follow a ketogenic diet, Dr. McCann advises careful carbohydrate monitoring. "Focus on low glycemic index carbs," she says. "These won't spike your blood sugar and trigger hunger like high-glycemic options do." She recommends keeping your carb intake at or below your daily protein intake.

RELATED:20 Possible Ozempic Side Effects

Understanding the Glycemic Index

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The glycemic index measures how much a food raises blood sugar, Dr. McCann explains. High-glycemic foods can lead to energy crashes and increased hunger. Even seemingly healthy choices like oatmeal or cereal can cause this effect, which is why understanding and choosing low-glycemic options is crucial for weight maintenance.

Eliminate Sugar, Especially in Drinks

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"One can of soda a day for a year will make you gain 15 pounds," Dr. McCann warns. She strongly advises eliminating all sugary drinks, including:

  • Sodas
  • Slushies
  • Sweetened coffee drinks
  • Any sugar-heavy beverages

Instead, try coffee with skim milk or a skinny latte for a protein-rich alternative that helps curb hunger.

Exercise: The Non-Negotiable Factor[

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Exercise isn't optional for long-term weight maintenance, but Dr. McCann assures it doesn't have to be overwhelming. "You don't need to spend hours at the gym," she says. "Even 20 minutes of high-intensity interval training (HIIT) can be effective for maintaining muscle mass and metabolism."

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

Making Exercise Work for You

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If you have physical limitations, Dr. McCann recommends consulting a specialist to develop an appropriate exercise plan. The goal is to find activities that build and maintain muscle mass while fitting into your lifestyle and physical capabilities.

Creating Sustainable Habits

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Success in maintaining weight loss comes from combining all these elements into sustainable daily habits, Dr. McCann emphasizes. This means:

  • Consistently choosing lean proteins
  • Monitoring carbohydrate intake
  • Avoiding sugary drinks
  • Maintaining regular exercise
  • Making adjustments based on your body's response.
RELATED:20 Things to Avoid While on Ozempic

Monitoring and Adjusting

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Dr. McCann recommends regular monitoring of your progress and making adjustments as needed. If you notice weight gain, reduce fat intake slightly. If you're maintaining well, you can be a bit more flexible while still following these core principles.

Remember, maintaining weight loss is a journey, not a destination. By following these evidence-based strategies from Dr. McCann, you can build a sustainable lifestyle that helps you maintain your weight loss success for the long term. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.