Losing weight is one thing — keeping the important stuff (like muscle tone and strength) while doing it is another. If you’re using a weight loss injection, your body’s in a bit of a recalibration. This is the perfect time to train smart.
Most people think more cardio equals better fat loss. But too much of the wrong type (especially if you’re under-fuelled) can leave you lightheaded and leaner in all the wrong places.
Here’s how to do it right:
- Find your fat-burn zone — not too easy, not too hard. We do this through easy to complete metabolic testing, but a good estimate is 60–75% of your max heart rate. You should be able to still have a conversation.
- Remember: your body only holds around 300–400g of glycogen (carbohydrate storage). Burn it all too quickly, and you’ll start breaking down muscle.
- Strength training is non-negotiable. Use it to maintain tone and keep your resting metabolism ticking.
- Long fasted cardio sessions? Avoid them unless you have done a V02 test and know the exact heart rate that you burn the maximum amount of fat and the least carbohydrates..
- Track body fat %, not just the bathroom scales. Your weight might drop, but if muscle goes too, you’ll feel it.
- The goal is metabolic health and sustainable results. That means training that works with your body — not against it.
If you want your weight loss to look good and feel right — protect your muscle. It will give you your shape as your body fat percentage decreases. I can personally attest to this from years of working with clients with gastric bands and bypasses, protect the muscle tone.
As always if you have any questions please don’t hesitate to contact me, I am always happy to help. Jason Jason.crow@betterbodygroup.co.uk
