GLP-1 Weight Loss Drugs: Don’t Forget the Habits That Keep the Weight Off

A lot of people don’t realise this:

GLP-1 weight loss drugs are meant to be taken forever.

If you stop taking them without building better eating and exercise habits, it’s like doing a hardcore diet, then going back to “normal” afterwards.

We all know what happens next, weight regain.

I’m not against these drugs.

Some of my clients have lost 10–20kgs with them and are thriving.

But whether you’re on them now or thinking about it, you need to protect your muscle, bone, and metabolism.

Here’s how.

1. Strength Train Twice a Week

• Aim for 2 × 30–60 minute full-body workouts each week.
• This helps prevent muscle loss and sets up a habit you can maintain for life.
• Scroll down for two beginner-friendly workouts you can start now.

2. Build Balanced Meal Plates

At most meals, aim for:

• Protein: 1–2 palm-sized portions
• Vegetables: 1–2 fistfuls
• Starchy carbs: 1 fistful

Why?

• This keeps you fuller for longer
• Helps reduce the food noise and manage hunger
• Makes it easier to transition off the drugs if you ever stop taking them

Why It MattersWhen you stop GLP-1s, your appetite often bounces back hard.

Without an “after plan,” you risk:

• Regaining the weight (and maybe more)
• Losing muscle and bone
• Slowing your metabolism

Muscle loss is even more serious after 50.

Every decade, we naturally lose strength and power.

Add drug-related muscle loss on top, and it’s harder to stay active, confident, and independent.

Workouts to Keep Your Muscle

Notes:

• Perform the exercises in pairs if you can.
• Example: Perform A1 for 12 reps → rest 30 secs → A2 for 12 reps → rest 60 secs → repeat for 2 more rounds.
• Do the same for B, C, and D series.
• If you can’t pair exercises, complete all sets of one exercise before moving to the next.
• Google any unfamiliar exercises for technique.

Day 1:

A1: Machine Leg Press — 3 sets × 12 reps — 30 secs rest
A2: Standing Dumbbell Shoulder Press — 3 sets × 12 reps — 60 secs rest

B1: Machine Leg Curl — 3 sets × 12 reps — 30 secs rest
B2: Close Grip Lat Pulldown — 3 sets × 12 reps — 60 secs rest

C1: Goblet Squat — 3 sets × 12 reps — 30 secs rest
C2: Dumbbell Prone Row (45° Bench) — 3 sets × 12 reps — 60 secs rest

D1: 45° Back Extension — 3 sets × 12 reps — 30 secs rest
D2: Dumbbell Bench Press — 3 sets × 12 reps — 60 secs rest

Day 2:

A1: Machine Leg Extension — 3 sets × 12 reps — 30 secs rest
A2: Wide Grip Lat Pulldown — 3 sets × 12 reps — 60 secs rest

B1: Dumbbell Romanian Deadlift — 3 sets × 12 reps — 30 secs rest
B2: Barbell Shoulder Press — 3 sets × 12 reps — 60 secs rest

C1: Dumbbell Split Squat — 3 sets × 12 reps per leg — 30 secs rest
C2: Inverted Row — 3 sets × 12 reps — 60 secs rest

D1: Dumbbell Hip Thrust — 3 sets × 12 reps — 30 secs rest
D2: Push-Ups — 3 sets × 12 reps — 60 secs rest

Weekly Schedule:

• Rest at least one day between sessions
• Training 3× per week? Alternate:

Week 1: Day 1 → Day 2 → Day 1
Week 2: Day 2 → Day 1 → Day 2

Bottom Line

GLP-1 drugs can help you lose weight, but they’re not magic.

If you strength train and eat balanced meals, you’ll protect your muscle, bone, and metabolism, both on and off the drugs.
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Muscle is lost five times faster than it’s gained.

Don’t let it disappear.