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Arnold Schwarzenegger <[email protected]>
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Arnold's Pump Club promotes a healthier lifestyle, sharing weekly wisdom on various health topics. They highlight a study on GLP-1 medication, where strength training reduced muscle loss by 25% in individuals losing significant weight. The club aims to make lives healthier, happier, and less stressful through their content.
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On A GLP-1? Lifting Cut Muscle Loss 25% and Made People Stronger
Two groups lost 50 pounds on tirzepatide. One lifted three times a week. The difference in lean mass and strength after 40 weeks was hard to ignore.
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Today’s Health Upgrade
Number you won’t forget (shifting weight loss)
The key to more restorative sleep
Health
Number You Won’t Forget: 25%
Losing muscle is a reasonable concern when you’re taking a GLP-1. But, as we’ve discussed, it’s not the drug itself. It’s the result of losing a significant amount of weight. Lose a lot of weight, and some of it will be muscle (whether on medication or not) — unless you do something about it.
A new trial tested what happens when you strength train during massive weight loss.
Two groups taking tirzepatide (Mounjaro and Zepbound) lost about 50 pounds each. Those who lifted cut lean-tissue loss (muscle) by about 25 percent. Those who were pumping iron also got 10% stronger, while those who didn’t became 10% weaker.
Scientists studied adults aged 50 to 70, evenly split between men and postmenopausal women. None had diabetes. Everyone received tirzepatide, and about half were assigned to supervised strength training three times a week for 40 weeks. The others continued their usual activities and attended weekly visits.
Lifting reduced lean-tissue loss, but it didn’t prevent the loss entirely. As you might hope, lifting weights helped people maintain more muscle, despite the significant fat loss.
To be clear, lean tissue includes water and organs as well as muscle, so those pounds weren’t all muscle.
And tirzepatide is not uniquely hard on muscle. A recent analysis found that the proportion of weight lost as lean mass was broadly comparable to dietary weight loss.
If you’re focused on weight loss, prioritize at least two full-body strength sessions a week, covering pushing, pulling, and leg exercises.
Together With Eight Sleep
Your Deepest Sleep Runs on Temperature
Most people grade a night of sleep by the clock. Seven hours, eight hours, done. But the hours aren’t equal.
A lot of what sleep does for you happens in one stage, and it’s the easiest one to lose.
That stage is slow-wave sleep. It’s when your brain does its heaviest maintenance, and your body does most of its physical repair. Shortchange it, and you feel it, even after a “full” night.
Your deep sleep is sensitive to temperature. Your core body temperature drops as you fall asleep, and a cooler body helps your brain settle into deep sleep.
A warm bedroom, a partner who sleeps hot, or a heavy comforter at 2 a.m. all work against that. You might not remember waking up. You just spend more of the night in lighter sleep and less of it where it counts.
Researchers tested this by having participants sleep in their own bedrooms for a week without temperature control, then for a week on a temperature-controlled mattress cover. That added up to more than 300 nights of home sleep testing.
Total sleep time didn’t change, but sleep quality improved in meaningful ways.
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