Creating evidence-based exercise training plans for clients using GLP-1s for weight support supplement loss is within your scope of practice as a Certified Wellness Coach and Certified Personal Trainer. Be mindful of low energy initially. Semaglutide, as a GLP-1 receptor agonist, regulates blood sugar, slows digestion, and reduces appetite by mimicking a hormone. These changes can lead to fatigue and nausea in some individuals during the initial phase as their bodies adjust. Fatigue or nausea can affect performance. Start with lower volume and build gradually. Include strategic cardio. The slowed digestion associated with GLP-1 medications makes it challenging to adequately fuel and rehydrate-hindering muscle repair and energy replenishment. Intense or prolonged cardio sessions-especially without adequate fueling and recovery-can increase fatigue and lengthen recovery times. Incorporate about three hours of moderate-intensity aerobic exercise (approximately 50% to 70% of VO2Max) weekly to support fat loss without compromising muscle. Avoid excessive cardio that could impair recovery.

Prioritize resistance training. Strength training is crucial for preserving muscle mass, which can be particularly important during weight loss, including while using GLP-1s. Aim for two to four resistant training sessions per week. Focus on compound movements-moderate to heavy loads (50% to 80% of 1RM)-and progressive overload to stimulate muscle retention. Nutrition and exercise recommendations maximize the benefits of GLP-1 medications for clients, but only if they are rooted in behavior change and healthy habits. Behavior change refers to the process of modifying actions, habits, or patterns of behavior. This includes understanding things that influence behavior and designing strategies to achieve desired results. The Transtheoretical Model (TTM), also known as the Stages of Change model, was introduced in the late 1970s. The Stages of Change model is a framework that describes how people modify or adopt a new, healthy behavior. Specifically, this framework says change is a gradual process and happens in stages: pre-contemplation, contemplation, preparation, action, and maintenance.

But people don’t move through the stages of change easily or linearly. The resistance to change-while natural-comes from many sources. From fear of the unknown and emotional responses to established routines, all provide a sense of security. "Without expert guidance, a great number of people repeatedly fail to change behaviors that prevent them from living healthier and happier lives," Prochaska said. James Clear, author of Atomic Habits, explained habit formation as a four-step process: cue, craving, response, and reward. Help clients put behavior changes into practice and reinforce healthy habits. Create positive reward loops. Building positive behaviors starts with intentional reward loops. For example, creating a reward system for consistent exercise reinforces these behaviors. Develop coping strategies. Stress is a major contributing factor for failing to meet goals. Mindful stress management helps identify and navigate stress with healthy coping strategies, relevant to your scope of practice. Encourage self-monitoring. Tracking body weight, food intake, physical activity, and subjective feelings reinforces behaviors and celebrates success. Set achievable goals. Using the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) framework, create client goals that promote self-efficacy and trust in themselves for long-term behavior change. Understanding the science of behavior change and habit formation helps your clients build healthy habits-maximizing the benefits of GLP-1 medications to create lasting change. Callout: Master the key to success in creating authentic, long-lasting behavior change with NASM’s Certified Wellness Coach. Gain insights from world-class professionals in movement, psychology, nutrition, and recovery-transforming your approach to life and work, helping clients surpass their expectations and achieve ambitious goals. Helping clients maximize GLP-1 benefits starts with Understanding Weight Loss Medications . NASM’s evidence-based content digs into scientific research, covers practical applications, and shares insights from industry experts. Gain the knowledge to safely and effectively guide clients using GLP-1s for weight loss, increase healthy habits, and improve their health and well-being.

Science continues to prove that the old adage "you are what you eat" is profoundly true. This is because you have trillions of microorganisms living in your gut, which are directly responsible for nearly every aspect of your health. These microbes make up what’s called your "gut microbiota." They are especially influential in determining your likelihood of gaining excessive weight, becoming obese, and developing obesity-related diseases like diabetes, heart disease, and premature death. The gut microbiome (the expressed genes of your gut microbiota) plays a major role in your metabolism through energy production, storage, and expenditure. So, it’s no surprise that science has found a strong connection between gut microbiome imbalance and metabolic syndrome. Yikes! If you have the wrong mix of microbes, it could be making it tough for you to get your health on track! Did you know: Scientists can actually look at your gut microbiome composition and tell with 90% accuracy if you are obese or lean. That’s pretty impressive, isn’t it?