WHY MUSCLES MATTER AFTER WEIGHT LOSS

One of the biggest mistakes after weight loss is focusing only on the number on the scale.

Body composition matters.

Maintaining muscle helps support:

• Strength
• Mobility
• Physical independence
• Healthy aging
• Daily function
• Energy expenditure

Success is not simply maintaining a lower body weight.

Success means maintaining a strong, capable body.

WEIGHT LOSS PHASE VS MAINTENANCE PHASE

During GLP-1 Weight Loss	After GLP-1 Maintenance
Reduce body weight	Maintain health improvements
Create healthy routines	Continue sustainable habits
Follow treatment guidance	Build independence
Reduce fat mass	Preserve muscle and strength
Focus on progress	Focus on consistency

The goal changes.

The habits continue.

THE SERVICE™ GLP-1 EXERCISE FRAMEWORK TRANSITION MODEL

Exercise should evolve as treatment evolves.

The SERVICE™ GLP-1 Exercise Framework was developed to match exercise recommendations with each stage of the medication journey.

Phase 1: Reduced Dose

Goal: Build the foundation

Focus on:

• Learning proper exercise technique
• Establishing consistency
• Adapting to medication changes
• Supporting muscle preservation

Phase 2: Full Dose

Goal: Preserve muscle while losing fat

Focus on:

• Progressive strength training
• Improving fitness capacity
• Increasing exercise structure
• Supporting body composition changes

Phase 3: Tapering OFF GLP-1

Goal: Prepare for independence

Focus on:

• Maintaining strength
• Protecting results
• Adapting to appetite changes
• Building confidence without medication dependence

Phase 4: Off GLP-1/Maintenance

Goal: Long-term success

Focus on:

• Lifelong strength training
• Regular movement
• Sustainable fitness habits
• Long-term health maintenance

SIGNS YOU ARE BUILDING A STRONG MAINTENANCE FOUNDATION

You are developing the skills needed for long-term success when you:

1. ✓ Exercise consistently without depending only on motivation
2. ✓ Complete strength training regularly
3. ✓ Understand how to adjust workouts when needed
4. ✓ Maintain healthy nutrition habits
5. ✓ Stay active throughout the week
6. ✓ Feel confident managing your health independently

Maintenance is not about perfection.

It is about having a system you can continue.

THE POST-GLP-1 WEEKLY EXERCISE BLUEPRINT

Every exercise program should be individualized. However, many people benefit from a simple weekly structure.

Strength Training

• 2–4 sessions per week
• Full-body workouts or upper/lower training splits
• Machines, free weights, or home equipment

Cardiovascular Exercise

• 150–300 minutes weekly
• Walking
• Cycling
• Swimming
• Recreational activities

Recovery

Recovery supports long-term progress.

Prioritize:

• Quality sleep
• Hydration
• Mobility
• Stress management