Fit and Sassy. How I Maintain My Muscle Mass While On Semaglutide

Hey there, fabulous friends! If you’re reading this you’re probably well on your journey to a better body and better health. If you’re here, you’re probably on weight loss medication like me, which is fantastic for reaching your goals! But sometimes, these medications can affect muscle mass, so I wanted to share what I do to maintain mine - No fancy gym memberships needed!

Why Strength Training Matters:

As we age, muscle mass naturally decreases. This "muscle loss" can lead to a slower metabolism, decreased bone density, and less overall strength. But here's the good news: strength training can help combat this! Building muscle keeps your metabolism humming, strengthens your bones, and improves your balance – all things that contribute to a healthy, independent you.

The Power of Home Workouts:

The beauty of these exercises is that they can be done anywhere, anytime. No early morning gym treks, just grab your favorite workout clothes and find a clear space in your living room, bedroom, or even your backyard!

So let’s get to it.

1. Squats: These powerful moves work your legs, glutes, and core. Stand with your feet shoulder-width apart, toes slightly outward. Lower yourself down as if sitting in a chair, keeping your back straight and core engaged. Push back up to starting position, feeling the burn in your thighs.

Modification: Need to make it easier? Use a sturdy chair for support as you lower and rise.

2. Lunges: These beauties tone your legs and improve balance. Step forward with one leg, lowering your body until both knees are bent at 90-degree angles. Push back up to starting position and repeat with the other leg.

Modification: Keep things stable by holding onto a countertop or chair for balance.

3. Push-ups: Feeling strong? Modify classic push-ups by doing them on your knees. Start with your hands shoulder-width apart, lower your chest to the floor while keeping your back straight and core engaged. Push back up to starting position.

Modification: Can't do them on your knees? No problem! Lean your hands against a wall or sturdy counter and perform push-ups there, adjusting the distance for difficulty.

4. Wall Sits: This simple exercise builds leg strength and endurance. Stand with your back flat against a wall, feet shoulder-width apart and slowly lower yourself down as if sitting in a chair. Keep your core engaged and back straight. Hold for as long as you comfortably can, then slowly rise back up.

Modification: Feeling shaky? Start with shorter holds and gradually increase the time as you get stronger.

5. Bicep Curls: Time to tone those arms! Grab some lightweight dumbbells (water bottles work in a pinch!). Hold your arms at your sides, palms facing forward, and curl the weights up towards your shoulders, squeezing your biceps. Slowly lower back down and repeat.

Modification: No weights? No worries! Simply make "fists" with your hands and perform the curl motion, feeling the tension in your forearms.

Remember:

• Start slow and gradually increase reps and sets as you get stronger.
• Listen to your body! Take breaks when needed and don't push through pain.
• Make it fun! Put on some upbeat music and enjoy the feeling of getting stronger.

Bonus Tip: Consistency is key! Aim for at least two to three strength training sessions per week, with rest days in between. Let's keep those fabulous bodies strong and sassy, ladies!