How to Build More Muscle While Taking Weight Loss Injections…. and Why It Matters.

Building muscle is not only about aesthetics or increasing strength; it plays a vital role in overall health, quality of life, and (you guessed it) weight management.

Here are a few reasons why building muscle is important:

1. Increased Metabolism: Muscle tissue burns more calories at rest compared to fat tissue. This means that just by increasing your muscle mass, you can boost your resting metabolic rate, which in turn means you burn more calories throughout the day.

2. Improved Body Composition: Maybe the most obvious, but still very important to note; Building muscle improves overall body composition by helping give a more toned and fit appearance. Muscle takes up less space than fat so you’ll have a leaner body shape for every kg of muscle you build; in fact, muscle takes up about 20% less space than fat!

3. Different Weight Distribution : The composition of muscle is denser than fat as it contains more protein, water and blood. So, even if the scales aren’t showing weight loss - if you’re converting fat to muscle you’ll notice improved body composition by adding more muscle.

4. Enhanced Physical Function: Strong muscles support your joints and bones, reducing the risk of injuries and improving your ability to perform daily activities with ease. Longevity and quality of life as we get older is heavily associated with muscle mass. In addition, for women entering the menopause it’s extra important to build muscle to defend against the body’s natural loss of muscle during these hormonal changes.

While weight loss injections can aid in reducing appetite and promoting fat loss, combining them with a muscle-building regimen can amplify your results and make them more sustainable in the long-term.

Here are some strategies our health coaches would recommend to help you build muscle while taking weight loss injections:

Protein is one of three main macronutrients: Protein, Carbohydrates, and Fats. You may have heard of protein being referred to as "building blocks" of muscle. This is because protein is built up of amino acids , which are the building blocks for various essential processes in the body, such as protein synthesis, tissue repair, nutrient absorption, and specific hormone production . When you begin to understand this, you realize that protein is crucial for the growth and repair of muscles . Crucially, this means that protein helps us hold onto our muscle mass whilst losing primarily fat, which is what we want!

Finally, it takes about 3x more calories to break down protein compared to carbs. So, the more protein you eat the more calories you will burn!

We recommend aiming for a balanced diet that includes lean protein sources such as chicken, turkey, fish, eggs, low-fat dairy products, legumes, and plant-based proteins like tofu and tempeh. Remember, it’s important to consume protein in consistent amounts throughout the day and with every meal. As an extra boost, we love a protein shake (mix with water or oat milk) to increase protein intake each day.

Incorporate regular strength training exercises into your fitness routine. Focus on compound movements that work multiple muscle groups, such as squats, deadlifts, bench presses, and rows. Aim for at least two to three strength training sessions per week, gradually increasing the weight and intensity as you progress. If you don’t know how to start or find the gym to be an intimidating place, we’d recommend finding a qualified personal trainer or signing up for group classes.

For those happy to DIY, there are some great fitness resources available on YouTube. Start small and build as you go!

While we love the endorphin boost of cardio, be cautious of its total impact on weight loss - remember, one of the best things you can do for weight loss is to focus on strength training and walking.

Consistency is key when it comes to building muscle. Stick to your workout routine and make it a part of your lifestyle. Even on days when motivation is low, remember that every workout brings you one step closer to your goals.

Muscle growth occurs during periods of rest and recovery. Ensure you get adequate sleep each night and allow your muscles to recover between workouts. Overtraining can hinder muscle growth and increase the risk of injury. On a rest day, try and do some stretches to keep your new muscles feeling supple

Keep track of your progress by recording your workouts, noting the weights lifted and repetitions performed. This will help you stay motivated and see how far you’ve come. Adjust your routine as needed to continue challenging your muscles.

Building muscle while taking weight loss injections is not only possible but also highly beneficial for achieving long-term health and fitness goals. By prioritizing protein intake, incorporating strength training, staying consistent, and paying attention to rest and nutrition, you can enhance your muscle growth and improve your overall well-being. 

It can also be advantageous to shift your focus from weight loss to muscle gain, as this tends to be a more enjoyable, sustainable process! Remember, weight loss takes time and you should consider that there’s more to your health than just the number on the scale!