Its time to Build a Stronger, Healthier You
Rebuilding Muscle and Bone After Weight Loss with Ozempic or Mounjaro
Losing weight can be life-changing, and medications like Ozempic, Wegovy, and Mounjaro (semaglutide / GLP1s & tirzepatide) are helping many achieve sustainable results once thought impossible. These medications reduce the health risks of excess body fat, often without requiring increased physical activity.
However, while these treatments are effective, weight loss can come with unintended consequences: muscle mass loss and a reduction in bone density. The degree of loss varies depending on factors like nutrition, age, hormonal state (including menopause), and activity levels. Unfortunately, rebuilding lost muscle and bone is no easy task—and in some cases, bone density loss may be irreversible.
You might not notice these effects during your weight loss journey, but they can significantly impact your long-term health, strength, and energy. So why not take steps now to protect your future self?
Donna McCook - MedFit
Exercise Physiologist & Physiotherapist
Muscle Maintenance & Rebuild During Weight Loss
Exercise is the Key to Maintaining and Rebuilding Muscle
Physical activity, particularly resistance and strength training, is essential for:
- Regaining muscle mass, strength, and body shape
- Reformulating your Body Composition
- Boosting metabolism for long-term weight maintenance
- Improving energy and cardiovascular fitness
- Addressing old injuries and building resilience
- Living your best life in your new, healthier frame
Even if exercise feels intimidating or “not for you,” it’s never too late to start. It doesn’t require athletic ability—just the right guidance.
And the great news is - It doesn't have to be intense; and it doesn't have to involve going to a gym. The old school way of high intensity, crazy exercise for weight loss no longer applies. The medications are doing their job. However, for your overall health, your strength, restoring your joint stability, building your energy and fitness to live better - starting with activity and moving to exercise in some shape or form, certainly has its place.
A great place to start is with a consult with an Exercise Physiologist or Physiotherapist who understands the unique needs of people using Ozempic, Wegovy, or Mounjaro. Whether you're navigating joint issues, muscle loss, or fitness goals, a tailored plan can make all the difference. Ready to take the first step? I can help build a program designed just for you.
Done Right - Strength Training during Weight Loss will help you Reduce Muscle Loss.
Adjusting to Your Body's Transformation
Embracing Movement Changes as You Lose Weight
Weight loss brings about significant changes to your center of mass, affecting how you move and walk. These adjustments can vary widely based on factors like age, the amount of weight lost, and your activity levels.
Clinically, it’s common to observe shifts in walking patterns (gait), which may lead to a slight compromise in balance. You might also experience hip pain due to altered loading patterns on your joints and changes in soft tissue volume from fat loss around the hips and pelvic region. Similarly, back and knee discomfort can arise from these new loading and movement patterns.
To navigate these changes successfully, an early clinical assessment, along with focused exercises, can be invaluable. This proactive approach helps ease the transition as your body adjusts to its new weight, preventing minor discomforts from escalating into more serious issues.
Maintain your Weight Loss
Strategies to Maintain your Success
Transitioning from weight loss to the "maintenance phase" can be daunting. The fear of regaining lost weight is a very real concern for many, and figuring out how to adjust your lifestyle and eating habits to sustain your progress can feel overwhelming.
How much should you be exercising?
Is it time to join a gym?
What activities are safe for you?
These are all valid and critical questions that deserve careful consideration. There are no clear answers yet on exactly how this should be done, however what we do know is that building your activity levels steadily to improve your health profile is highly likely to be a key component.
Finding what you need - and what's right for your new body is complex. There will be work to be done to rebalance your new frame, to build the loading tolerances of your joints, to enhance your metabolism through your fitness levels, and if its something your would like to also explore - to slowly integrate you into community based exercise and fitness settings. Safely.
Consulting a health professional who can integrate all your health information and assess your true capabilities is vital for your ongoing health journey.
Don’t let an injury derail your progress! Now is the time to focus on maintaining your achievements and build your healthier future.
Bone Health Matters Too
Protecting Your Bones While Losing Weight
When embarking on significant weight loss with medications like Ozempic, Wegovy, or Mounjaro, it’s easy to focus on muscle mass loss, but maintaining bone health is equally critical.
As we age, bone density naturally declines, and for women, hormonal changes during menopause accelerate this process. When combined with the nutritional deficits from calorie reduction and decreased physical activity, bones can become particularly vulnerable during weight loss.
Bone is important for a range of key functions including locomotion, protecting our vital organs, storing minerals and making blood cells. Reduction in bone tissue can result in reduced bone strength and resilience which can contribute to greater fracture risk as we age.
Unlike muscle, bone mass loss is often irreversible, making it essential to prioritize its protection.
To safeguard your bones:
- Optimize nutrition with calcium- and vitamin D-rich foods to support bone health.
- Incorporate resistance training into your routine. Strength exercises not only help rebuild muscle but also stimulate bone growth, helping to maintain the bone density you’ve worked hard to build.
- Stay physically active to keep your bones and body strong throughout your weight loss journey.
By focusing on preserving bone mass alongside your weight loss goals, you’re setting yourself up for long-term health, strength, and vitality. Don’t let your journey be just about shedding pounds—take a balanced approach that protects your bones and builds a healthier, more resilient you.
Bone Mass can also be impacted with Rapid Weight Loss. Strength Focused Exercise Can Help.