Transcript
Hello and welcome to episode one of the Beyond Fear podcast. My name is Jen Coppock and today’s episode is about strength training and how to get started. The purpose of this episode is to be particularly helpful, especially if you’re using one of the GLP-1 receptor agonist drugs for weight loss, such as Ozempic, Mounjaro, or Saxenda. I spoke to a few members of the Mounjaro UK Facebook group, and if you’re considering taking Mounjaro, I strongly recommend joining that group. It’s a super lovely community and very helpful.
Many members had different barriers when it came to getting started with strength training. The main one, in particular, was that they didn’t know where to begin. Generally, a lot of people don’t want to go to the gym. I will be filming 10-minute exercise videos for the group on how to get started regardless of where you are on your fitness journey. So, this episode is going to look at how to get started. I’ve also got some Q&A, and I’m hoping to sell the idea of strength training. I know motivation is a big factor. We all know we need to be doing different things, but life’s crazy and trying to fit things in can be difficult. Wanting to fit things in can be even more difficult. So, how can we get beyond that?
This episode is a little more specific to the weight loss drug community because I’ve got a nerd alert. The nerd alert looks at a study that involves taking Saxenda, one of the GLP-1 agonists, along with exercise and what that study actually showed. It’s super interesting with facts and data. It will only be brief and short, so if you do not like nerding out and hate science completely, I understand. It will literally take 30 to 60 seconds of your time and it might be enough to win you over and get that motivation going if you’re on the fence about getting started with strength training and still thinking, “I know I should be doing it, but I don’t really want to.”
Moving on to section one, why do we want to strength train? Well, it helps prevent muscle loss. When we are taking one of the GLP-1s, generally we will hopefully lose weight quite quickly. Hopefully, around half of the weight that’s lost will be fat and around half will be muscle, just as a general guideline. I know during my journey, I’ve been doing a lot of cardio exercise and haven’t really been doing much strength training. I’ve lost about 10% of my power on the bike, so that’s probably around 10% muscle. So, I did lose muscle during my weight loss.
You’ve got to work hard; eating protein will help keep the muscle, but it’s not enough. You’ve got to eat the protein and do the work. You’ve got to lift the heavy weights and have the resistance. When I say heavy weights, it might not necessarily be 40-60 kilos on a big dumbbell. It’s what’s heavy for you, and that’s one of the key things I want to cover: how to get started safely rather than just launching into it and trying to do what is being set by the person on the exercise video or in the gym. Knowing where you should start is important.
Strength training will make daily tasks easier. How that’s going to look is different for each of us. One person in the group said they got down on the floor to play with their child and normally had to shout for their husband to help them get up. They had a non-scale victory when they got up on their own. That could be the goal—to be able to get up unaided and be independent and strong. It could be not being exhausted going up the stairs or out of breath, having to stop halfway. It could be lifting your child and putting them on your shoulders and walking around. We’ve all got different ideas of what it means to us.
It could be you’ve always wanted to start a sport. I know a few people said they were runners or did a particular sport and would love to get back to it. Once the weight starts shifting and the strength training increases, you start feeling strong and like your old self. That could be the goal—by getting started on the strength training, it might lead you back to your sport. It could be another sport. I used to play roller derby and damaged my knee. I put on a load of weight and wanted to get back to it but ended up taking up running, cycling, and swimming, and then triathlons. I specifically remember a friend saying, “Why would anybody want to do a triathlon? You get wet, then you ride around on a bike all soggy, and then you run. Who would want to run?”
Having those non-scale victories will help you create your own little plan of goals. Little goals towards the big goal, whatever the big goal looks like. Those goals will be the thing that keeps you going when things are hard, the weather’s not great, or life is taking over. Having that “yeah, but I really want to hit that goal” will give you that extra burst of motivation to just go, “Let’s just get this 10 minutes done.” It doesn’t have to be pretty, let’s just get it done. That will be the thing that makes all the difference and will be the change to the new you.
One of the things I started doing nutritionally when I started taking Mounjaro was imagining what future Jenny would eat like. What would future Jenny eat like? What behaviours does future Jenny have? I’d make a mental note or write it out on a piece of paper. Having those, like, future Jenny gets up at 6:00 in the morning full of energy, goes for a run, eats healthily, and doesn’t pig out on biscuits every afternoon. We’re all different, but if you kind of think what future you looks like, that’s going to help.
Strength training makes your body more resilient and robust, helps prevent injuries regardless of your age, and keeps your joints working smoothly. If you take up strength training and stick with it, it might lead to another sport. If it does, you’re going to be better at that sport and prevent injury because you started strength training early in the weight loss program. You managed to retain a lot of your muscle mass and build on it. Without strength training, you won’t add to it. You’ll be lucky to retain a lot of it. You need to do strength training to retain and add muscle.
You deserve the best—losing the weight, increasing your muscle mass. It will only take 10 minutes a day. We’re going to go through how to get started, but you’ve got to want it, and you should want it because you deserve it. Strength training will also improve your metabolism and enhance your energy burning. A pound of muscle will burn three times as much as a pound of fat. When you’ve reached your maintenance weight, you’ll be burning three times as many calories as a non-muscular version of yourself. That’s huge—that could be the difference between losing the weight and keeping it off or losing the weight and slowly putting it back on.
The weight loss drugs actually perform better for people with improved metabolisms. When someone in the group asks how they’re going to respond to the drug, it depends. It doesn’t go off how old you are, your BMI, or other factors. With these drugs, if you’re more metabolically sound, you’re losing faster—some people lose 4-5 pounds a week, even more. Everything can play a part in your metabolism. We could list them all day, but we won’t. Improving your metabolism with strength training will help the drugs work better for you, both now and in the future. If you have to stay on them as a maintenance plan, you’ll hopefully be on a lower dose and it will be cheaper, better for your wallet as well.
Strength training enhances insulin sensitivity, which is one of the big benefits of the drugs. It helps increase your insulin sensitivity, reducing the risk of diabetes and potentially reversing it. If you’ve just been diagnosed with type 2 diabetes and start strength training now, along with other changes, you could potentially reverse it and get rid of that diagnosis.
Strength training also improves body composition. With rapid weight loss, you’re likely to get some saggy skin. When you lose weight, your skin has to shrink down. If you’ve ever had a baby, you know your belly goes really big and then, suddenly, it shrinks down, but the skin doesn’t go back to normal right away. It goes a bit saggy and loose. Your skin needs to shrink back slowly, and when we’re older or if it’s been done quickly, it will sag. There are claims about collagen products, but the data is iffy. Surgery is pretty much the only option to have it removed. I’m not advising surgery, but I did have surgery in Lithuania, which offers amazing five-star treatment that’s probably cheaper than privately in the UK. Muscle will also help fill the excess skin. If your skin has gotten saggy, building up the triceps, for example, can help give the skin something to cling to and make it look more sculpted.
Building muscle will help with long-term maintenance by boosting your metabolism and retaining your muscle mass. Without strength training, you’ll struggle to retain muscle, let alone build it. You deserve the best—losing weight and increasing muscle mass. It will only take 10 minutes a day. We’ll go through how to get started, but you’ve got to want it, and you should want it because you deserve it.
Now, quickly, nerd alert. This is a study done in 2021 by Julie Lundgren and others. It looked at Liraglutide, known under the weight loss drug name as Saxenda, and also as Victoza for diabetes. The study participants had to lose 5% of their body weight to take part. They were given a tablet, either a placebo or the drug, and told whether they could exercise or not. What’s really interesting is that those taking the drug kept the weight off over a year, losing only an extra 1-2 pounds. They also lost nearly 2% of their body fat. However, the combination group (drug plus exercise) kept the weight off, lost an extra half a stone, and reduced their body fat by 4%. Not only did they finish the study lighter, but with less body fat and more muscle.
How to get started: start small and consistently. The government guidelines for fitness are 150 minutes of moderate activity each week or 75 minutes of vigorous activity. Moderate activity means you’ve worked hard but feel alright and can manage a conversation. Vigorous means you’re exhausted and knackered. You can use a heart rate monitor to help determine this. Garmin and other brands can monitor your heart rate and track your activity minutes. Logging your activity on paper or a Google sheet also works. 150 minutes is just over 20 minutes a day, which can include a 10-minute walk and 10-minute strength training.
Strength training is basically training with resistance—weights, bands, or body weight. 10 minutes a day is fine. Combining strength training with cardio will build your body up, improve your heart, lungs, cells, and metabolism. Enjoyment is key—making it enjoyable will keep you going. Exercise doesn’t have to be uncomfortable or unpleasant. Find an activity you like, whether it’s roller skating, doing strength training with friends, or working out at home or outside. If the gym isn’t for you, that’s fine. Make it a ritual, like putting on your superhero costume.
Proper technique is important. Avoid bending your back when lifting weights; keep it straight. Tuck your chin in to keep your airway open. Start light and progressively overload the weight. Eating protein within half an hour of exercise helps muscle recovery. Greek yoghurt is great for this.
In summary, start light, small, and often. It will help with your weight loss, keep the weight off, and make the drugs work better. Set little goals to make it enjoyable and achievable. Think about what strength training will look like in your life.
Q&A:
Emma P asked about recommendations on how to start and build up. Time scales, etc. Start small and consistently. 10 minutes a day is preferred. Avoid setting unrealistic goals like 40-minute sessions four times a week. Start small, celebrate your wins, and build up gradually.
Sarah asked about exercises to tone legs and bingo wings. Squats are great for legs; ensure proper form. Don’t neglect hamstrings and glute bridges. For bingo wings, focus on tricep exercises like tricep dips, extensions, and kickbacks.
Emma E asked how to know if you’re losing fat but gaining muscle. Body fat scales can help but aren’t always accurate. Tracking measurements, strength goals, and monitoring progress can give you a better idea. Choose some exercises and track your max reps or time, then try to beat it in a few weeks.
Louise asked about techniques to avoid worsening bad knees. Knee pain often stems from muscle imbalances. Warm up properly, avoid bending knees too much under load, and ensure good form. Stretching post-exercise is crucial. I will do a whole podcast on knees soon.
Next episode will be on knees and common issues. I’ll also have a guest speaker on menopause. Thank you for tuning in and listening. If you have any suggestions, recommendations, or questions, pop them in the comments. Enjoy your day. Crack on.
NERD ALERT Study Information; https://pubmed.ncbi.nlm.nih.gov/33951361 Lundgren JR, Janus C, Jensen SBK, Juhl CR, Olsen LM, Christensen RM, Svane MS, Bandholm T, Bojsen-Møller KN, Blond MB, Jensen JB, Stallknecht BM, Holst JJ, Madsbad S, Torekov SS. Healthy Weight Loss Maintenance with Exercise, Liraglutide, or Both Combined. N Engl J Med. 2021 May 6;384(18):1719-1730. doi: 10.1056/NEJMoa2028198. PMID: 33951361.
