Don’t let the scale define your success. Strong is the goal.
Ladies, here’s what I wish you knew from day one: Your medication doesn’t choose what kind of weight you lose. You do – with your habits.
If you’re not following the right strategy, GLP-1 meds (like Ozempic, Wegovy, Mounjaro) can absolutely help with weight loss – but without proper nutrition and strength training, you’re likely losing muscle along with fat.
The Result?
You hit your goal weight… But you still don’t love what you see in the mirror. You’re smaller, but not stronger. Skinny, but soft. Lighter, but not leaner.
This isn’t just anecdotal. It happens to up to 80% of women on GLP-1s who focus only on the number on the scale – and ignore what’s happening beneath it.
Here’s What Changes When You Focus on Muscle
Once you understand how to preserve muscle while losing fat, your results start to actually look like the version of yourself you imagined – lean, firm, strong.
You don’t just become a smaller version of your old self – you become a stronger, more sculpted version of your new one.
The women who figure this out early? They avoid months of frustration. They skip the disappointment of “goal weight” not matching the mirror. They stop chasing scale wins and start building bodies that last.
Let’s Talk About the ‘Skinny Fat’ Trap (aka the Ozempic Butt)
Looking lean and toned is like sculpting – you’re shaping, not shrinking. And definitely not bulking.
But here’s the trap: If you’re not strength training while on a GLP-1, you’re not sculpting – you’re shrinking everything, including your glutes, your muscle mass, and your metabolic engine.
Cue the dreaded “Ozempic Butt” – and a body that feels deflated, not defined.
Your Cardio Addiction Might Be Making You Soft
At LOKfit we’re not anti-cardio. But we are against using cardio as your primary body-shaping strategy.
Running, HIIT, spinning? Great for heart health. But cardio alone won’t build the shape, firmness, or tone you’re chasing. That’s muscle’s job.
Incorporate 2–3 resistance training sessions per week.
That’s how you maintain (or build) lean muscle while losing fat.
Top Tip: Push your final reps of your last sets close to failure. That’s what drives results and boosts your metabolism – so you’re burning more even while you sleep.
You’re Probably Eating Half the Protein You Need
Most women (especially on GLP-1s with reduced appetite) dramatically under-eat protein — the one macronutrient that protects muscle during fat loss.
Aim for 30g+ of protein per meal to support recovery and body composition.
Top Tip: You don’t always need new foods – just eat more of what you’re already having.
- Swap 85g of chicken for 140-170g
- Add an extra egg
- Choose Greek yoghurt with at least 15g protein per serving
Your muscle needs this – especially when you’re losing weight.
Losing Weight Too Fast = Losing Muscle Too
If you’re dropping more than 1.3kg per week, you’re not just losing fat – you’re burning muscle.
And the faster you lose it, the harder it is to maintain results long term.
Target no more than 1% of your body weight per week. At 82kg? That’s roughly 0.8kg per week – not 2.3kg.
Top Tip: Slower weight loss = better body composition = stronger, leaner, more lasting results.
Your future self will thank you – we promise.
Your Metabolism Is Slowing Down (If You’re Not Careful)
When you’re eating 800–1,000 calories a day on GLP-1s, your body adapts – and not in the way you want. It learns to survive on less.
This makes maintaining your results post-medication nearly impossible. Your metabolism isn’t the problem – starvation is.
You need to eat enough to fuel movement, preserve muscle, and support hormone health.
Top Tip: Your metabolism is your long-term insurance policy. Protect it with muscle, smart training, and enough food to support both.
If the Scale Is Stuck, Focus on the Muscle
Here’s something no one talks about: Body recomposition is real.
If your weight has plateaued, but your body isn’t changing the way you want it to, you might not need to lose more weight. You might need to build more muscle.
Muscle is what gives your body shape. Muscle is what makes fat loss look like progress.
Muscle is what gives you that “toned” look everyone wants but no one explains properly.
If the scale isn’t moving, and neither is your reflection – it’s time to pick up the dumbbells.
The Scale Doesn’t Measure Strength
We get it – the scale feels familiar. But it’s not telling the full story. The women who thrive on GLP-1s long term are the ones who train through it, eat to preserve muscle, and understand that weight loss is just the beginning.
What matters most?
- What you’re made of
- How you feel in your body
- Whether your results are sustainable
- And whether your body supports your lifestyle for the long run
Ready to build the strong, sculpted body you actually want – not just the one the scale delivers?
At LOKfit our programs and workouts are designed specifically for women navigating midlife, weight loss, and muscle-preserving strategies – with or without medications like GLP-1s.
We cover training, protein, metabolism, and hormone-friendly fat loss – for good.
Enrol at LOKfit to help you build a body that lasts. Not for a photo. Not for a season. For life.
DM us or get in touch to book your consultation with one of our trainers and start building your physical insurance policy now!
Train with purpose.
Eat to preserve.
Lift for life.
LOKfit – because looking good is just the byproduct.