As weight loss injections become increasingly popular, experts emphasize the crucial role of exercise and nutrition in maximizing their effects. A personal trainer, collaborating with pharmacists, has developed a tailored workout routine designed specifically for individuals undergoing this medical treatment.
Ayesha Bashir, obesity expert at Chemist4U, highlights that while injections can curb hunger, consistent exercise is vital to lose weight healthily. “Exercise helps preserve muscle mass, maintain strength, and reduce common side effects like fatigue and digestive issues,” she explains. “Medication provides momentum, but lifestyle habits create lasting results.”
Pharmacists stress that combining weight loss injections with physical activity ensures the weight shed comes primarily from fat, not muscle. Maintaining muscle mass also supports metabolism, enhances strength, and can reduce the likelihood of loose skin after significant weight loss. Mental well-being also benefits greatly from staying active during treatment.
Bashir recommends a balanced mix of strength training and cardiovascular exercise. Strength training—including bodyweight moves like push-ups, planks, and resistance band exercises—helps keep metabolism healthy by preserving muscle. Cardio activities such as walking, cycling, or swimming improve heart health, increase calorie burn, and support mental wellness.
For beginners, Bashir advises easing into workouts and avoiding high-intensity routines immediately, as extreme exertion combined with reduced calorie intake can cause exhaustion and injury. Listening to the body and progressing gradually are key to sustainable success.
Moreover, proper nutrition plays a critical role in supporting exercise while on weight loss injections. Eating easily digestible carbohydrates like bananas or oatmeal about an hour before workouts helps fuel activity. Post-exercise meals rich in protein and carbs—such as Greek yogurt with granola or chicken with rice—aid muscle recovery and repair.
Lee Mitchell, a qualified personal trainer, has crafted a simple, manageable workout plan for people using weight loss injections. The routine includes two to three sessions per week, each lasting 30–40 minutes, featuring:
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Squats (3 sets of 10–12 reps): Strengthen legs and glutes with bodyweight squats, focusing on posture and core engagement.
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Resistance Band Rows (3 sets of 10 reps): Improve upper back strength and posture using seated or standing rows with resistance bands.
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Wall or Incline Push-Ups (3 sets of 8–10 reps): Build upper body strength with gentle push-ups to reduce wrist and back strain.
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Glute Bridges (3 sets of 12–15 reps): Activate glutes and hamstrings, enhancing hip stability and lower back health.
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Standing Shoulder Presses (3 sets of 10 reps): Use dumbbells or bands to strengthen shoulders and upper arms while maintaining core stability.
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Plank Hold (20–30 seconds): Develop core strength and improve posture with standard or knee-supported planks.
Mitchell stresses that light daily activities such as stretching, yoga, or short walks complement this routine by promoting circulation, digestion, and mood, especially during the early weeks of treatment.
In summary, combining weight loss injections with a balanced exercise routine and proper nutrition empowers individuals to achieve healthier, more sustainable weight loss outcomes.