The fitness world has been transformed by weight loss medication. One of the leading products currently on the market is Wegovy, which boasts results of over 20% average weight loss after just 18 months. But how can you make the most of this medication?
The simple answer is exercise. While you don’t need to put in a lot of effort to see positive results, weight loss on Wegovy is better sustained when movement is a part of your plan. Start developing your exercise routine with this guide.
How Does Wegovy Work?
Wegovy is a form of GLP-1, a naturally occurring hormone in your gut. Essentially, it sends signals to your brain that you’re full, making it responsible for appetite and craving control. It also slows your digestion so that food remains in your stomach for longer, helping you digest it properly and hold onto that full feeling.
When you take Wegovy, the amount of GLP-1 in your body increases so that you feel fuller more frequently. The aim is that you’ll then eat less, leading to a calorie deficit that drives drastic weight loss.
There are two ways you can take Wegovy. The Wegovy pill is the oral option, making it an easy and convenient choice. The Wegovy injection is injected once a week, usually at home, which can be less appealing if you’re not a fan of needles.
Does Exercise Improve Wegovy Results?
The main reason to exercise on Wegovy isn’t necessarily to improve results (there’s not enough research on this just yet), but instead to maintain them.
It’s been well documented that weight can increase quickly when coming off the medication, with an average regain of 60% of original body weight. While this does mean that you’re slimmer than before you started, it can still be frustrating after seeing such transformative results.
Exercise, however, improves long-term weight maintenance after you’ve finished Wegovy. It helps you retain your new look, all while bringing the many well-known benefits of exercise, such as a stronger heart and immune system.
By implementing an exercise plan while you’re taking Wegovy, you’ll also tone up while you lose weight. For a complete body transformation, it’s a no-brainer.
Exercise Plan for the First Week
When you start taking Wegovy, you might need some time to adjust. It’s very common to experience mild side effects over the first few days, including nausea, fatigue, and bloating.
During this time, don’t put pressure on yourself to jump into workouts; moving too quickly could drain your motivation, making it trickier to sustain a long-term exercise plan. Instead, ease yourself slowly into movement while paying attention to your body.
Try going for a walk if possible, switching between an easy and fast pace depending on how you feel. A little bit of beginner’s yoga is another good way to start adding movement into your routine and create healthy habits.
Aside from exercise, focus on drinking plenty of water throughout the day and eating small, well-balanced meals. Focus on lots of protein, fibre, and wholegrains, getting your body ready for your long-term workout plan.
Long-Term Wegovy Exercise Plan
As you adjust to Wegovy, you can start implementing your long-term fitness plan. Some strong overall aims to get started include:
- Walking every day (try to increase your pace or the length of your walks)
- Cardio 3 days a week
- Strength training 2-3 times a week
How does this look on a weekly basis? Let’s break it down.
Monday
Start the week with an endorphin-boosting fast-paced walk or jog to get your heart rate up. You might have to take more breaks in the early days, which is absolutely fine. Stamina isn’t built in a day!
Save a little energy for 15-20 minutes of strength training. You can increase the time and intensity of your training as your fitness improves, following cues from your body.
Tuesday
Today’s cardio day. Do at least 30 minutes of moderate cardio (light cardio if you’re working on improving your fitness). This could be anything from a run or a swim to dancing around your living room; the goal is to get moving!
Finish your cardio with light stretching. There are tons of brilliant YouTube tutorials for stretching and yoga, helping you move in the right way for your body.
Wednesday
Aim for a long strength training session of at least 30 minutes. As you become stronger, adjust your routine to your new fitness level by upping it to 45-60 minutes, and increasing the intensity of your workout.
Thursday
Give yourself a break. This is a day to rest and recover, letting your muscles heal. A little bit of yoga or a light walk is all you want from today.
Friday
Repeat Wednesday’s strength training workout.
Weekend
The weekend is for fun, so look for ways you can work exercise into your plans. If you’re eating out, for instance, walk to the restaurant instead of driving. Go swimming in the sea on sunny days, or go out dancing with friends. This is all about moving in ways that feel natural and give you a chance to enjoy exercise.
What Are the Best Exercises for Weight Loss?
When taking Wegovy, your exercises should focus on building muscle while the medication takes care of weight loss. Moderate cardio is essential, especially for improving your health, but it’s the strength training that’s really going to get results.
Some great exercises to work into your routine include:
- Bodyweight squats: Stand with your feet shoulder-width apart, bend your knees and push your hips back as though sitting into a chair, then return to standing. Repeat!
- Wall or incline push-ups: Place your hands on a wall and lower your chest towards your hands before pushing back up. You can also do this on a table or bench, testing out different formations as your strength increases.
- Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from your shoulders to your knees, then lower slowly. Add weights to your stomach to increase intensity.
- Resistance exercises: Resistance bands are a small, convenient staple of an at-home gym, and can instantly elevate your workouts. Check out these resistance band exercises for inspiration.
For a low-impact, whole-body method of strength training, try Pilates. This is almost like a blend of yoga and traditional strength training exercises, helping you move in a conscious, precise way that prioritises healthy exercise. Join a class or follow YouTube tutorials to give it a go.
In the end, the best exercise for weight loss is one you actually enjoy. Forcing yourself to do squats or sit-ups when you absolutely hate them is going to make it far harder to stick to your goals. Try different ways of moving and see what makes you buzz, then keep doing it.
Final Thoughts
Wegovy is an excellent choice for weight loss, especially when combined with an exercise routine. Remember, start slowly to build up your stamina, stick to a steady routine, and choose exercises you enjoy. With consistency and hard work, it won’t be long until workouts are a natural part of your day-to-day life.
Looking for more advice to help your weight loss journey? Read the latest on The Fitness Drum blog.