I'm on Ozempic or Zepbound — how do I keep from losing muscle?

This is training and nutrition education from coaches, not medical advice. Talk to the provider who prescribes your medication before changing your program, and tell your coach you're on it — we'll scale accordingly.

How much muscle do people lose on GLP-1 medications?

More than most people expect. A body-composition substudy of the STEP 1 semaglutide trial found that about 39–40% of the total weight lost was lean mass, not fat. With tirzepatide (Zepbound) in SURMOUNT-1, fat mass fell 33–36% and lean mass 10–11% depending on age — roughly a quarter of the loss. Some of that lean mass is water and organ tissue, not only muscle, but the direction is clear: fast weight loss without a stimulus to keep muscle means you lose muscle.

Why does that matter if the scale is going down?

Because muscle is what makes the weight loss stick and the body feel good. Less muscle means a lower resting metabolism, which makes regain easier when the medication stops or the dose drops. It also means less strength for stairs, kids and groceries, and for adults over 40 it compounds the muscle and bone loss that's already happening. The goal isn't a smaller number; it's a smaller, stronger body.

What kind of exercise protects muscle on a GLP-1?

Resistance training — lifting against load, progressively — two to four times a week. Walking is good for you and it isn't enough on its own. A coached class matters here for two reasons: appetite and energy are lower on these medications, so the workout has to be scaled to what you can do that day, and progression has to be tracked so the load actually goes up over weeks. At Boom, Monday and Thursday are legs, Tuesday is chest and shoulders, Friday is back and arms, and the coach sets your weight and reps every session.

How much protein should I eat on Ozempic or Zepbound if I lift?

The International Society of Sports Nutrition's position stand puts protein for people who train at 1.4–2.0 g per kilogram of body weight per day, and higher intakes in that range are commonly used during a calorie deficit. For a 200-lb (91 kg) person that's roughly 130–180 g a day. The hard part on a GLP-1 isn't the number, it's the appetite: you're not hungry, so protein has to be planned — a protein-first plate at each meal, a shake when a meal won't go down, and a coach checking the log. That's what Boom's nutrition management is; it's included with Unlimited.

Can I do a coached class if I'm eating much less?

Yes, with three adjustments the coach makes for you: lower volume on low-energy days, a small carbohydrate snack 60–90 minutes before training, and no fasted high-intensity sessions. Tell the coach what you're taking and how you feel that morning. Nausea and low energy are common in the first weeks on a new dose; the class scales to it.

What does a good week look like?

Three coached strength classes (a legs day, a push day, a pull day), one Saturday circuit, 8,000–10,000 steps most days, protein at every meal, and a monthly check on strength — how much you lift, not just how much you weigh. If your lifts are going up while your weight goes down, you're keeping the muscle. If both are going down, change the plan before the next month, not after.

Where can I do this in Utah County?

Boom Fitness Culture in Lehi (1657 N State St.) and Pleasant Grove (564 W 700 S Ste. 304): coached strength classes on a real weekly split, a nutrition plan and coach check-ins included, $119.99/month with no contract, and a free first week so you can see how a scaled class feels before you commit. Kidcare runs weekdays 8–10am.

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