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Move More, Weigh Less: The Best Exercises for Weight Loss Protocols

Exercise is a cornerstone of any effective weight loss regimen, particularly when coupled with GLP-1 Agonist medications like semaglutide and tirzepatide. These medications assist in managing weight by regulating appetite and blood sugar levels, but physical activity amplifies their benefits by enhancing overall health, boosting metabolism, and improving cardiovascular fitness. Below we breakdown the types of exercises patients should incorporate, the importance of these exercises, and considerations for those with a history of injuries or surgeries.

At BioCure we encourage incorporating exercise into any weight loss protocol.  It is essential for several reasons, physical activity helps burn calories, build muscle, and increase metabolic rate, all of which contribute to weight loss. When taking GLP-1 Agonists it is extremely easy to lose muscle along with unwanted fat.  Muscle is essential for many reasons, but none more importantly than improving one’s stability and longevity.  Exercise also improves cardiovascular health, enhances mood through the release of endorphins, and supports overall well-being. When combined with semaglutide or tirzepatide, exercise can maximize weight loss results and improve metabolic health, ensuring a more sustainable and healthy weight management journey.

One crucial type of exercise is cardiovascular exercise. This includes activities like walking, running, cycling, swimming, and aerobics. Cardiovascular exercises elevate the heart rate, burn calories, and improve heart and lung function. It is essential for weight loss because it helps create a calorie deficit (a simple math equation:  burn more than you intake = weight loss). To achieve the best results, patients should aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week, spread over several days.

Strength training is another vital component of a weight loss exercise regimen, specifically while on GLP-1 Agonist. Medications like semaglutide and tirzepatide will help burn fat, but can also cause muscle loss.  It’s imperative that you continue to build muscle with muscle building exercises, which includes weightlifting, resistance band exercises, bodyweight exercises like push-ups and squats, and using gym machines. Strength training builds muscle mass, which increases resting metabolic rate, allowing the body to burn more calories even at rest. It also helps maintain muscle mass during weight loss programs. Patients should include strength training exercises at least 2-3 times a week, targeting different muscle groups.

Flexibility and balance exercises are equally important. Activities like yoga, pilates, stretching routines, and balance exercises improve flexibility, reduce the risk of injury, enhance mobility, and support overall physical fitness and longevity. These exercises should be incorporated at least 2-3 times a week to complement cardiovascular and strength training routines.

For patients with a history of injuries, acute injuries, or recent surgeries, it is crucial to approach exercise with caution. Consulting with healthcare providers before starting any exercise program ensures that the chosen activities are safe and appropriate for their condition. Low-impact exercises like swimming, cycling, and using an elliptical machine are recommended because they are gentle on the joints and reduce the risk of exacerbating existing injuries or causing new ones. Engaging in low-impact exercises regularly, aiming for at least 150 minutes of moderate activity per week, is advisable.

Patients should be aware of red flags that indicate the need to stop exercising and seek medical advice. These include acute pain, swelling, dizziness, shortness of breath, or any discomfort that feels unusual. Listening to the body and prioritizing safety is paramount to a successful exercise regimen.

If you are ready to take your weight loss journey to the next level and want expert advice from leaders in the weight loss and longevity space, reach out to us and schedule a complimentary consultation with one of our specialists to help guide you in the path to a successful and healthy weight loss.  Call or text us at 754-206-0838 to speak to a scheduling coordinator today!


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