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YOUR STRENGTH TRAINING EXERCISE GUIDE – Understand how strength training helps preserve muscle during weight loss

Understanding weight loss and muscle protection

During weight loss with GLP-1 RA medications, it is common to lose both fat and some muscle mass. Engaging in regular physical activity, especially strength training, is essential because it helps protect your muscle mass while you shed body fat.

The good news is that muscle loss can be reduced with the right approach. Regular physical activity, especially resistance exercises, helps protect your muscle mass while you lose body fat.

Think of this phase as reshaping your body, not just losing weight, but becoming stronger and healthier.

Planning your exercise routine with the FITT principle

A simple way to organise your exercise plan is by using the FITT principle. This helps you understand how often, how hard, how long, and what type of activity to perform.

  • Frequency: Aim to be physically active on most days of the week.
  • Intensity: Choose moderate-intensity activity. You can use the “talk test” to guide you. During moderate activity, you should be able to talk comfortably, but not sing. This means your heart rate is increased, but you are not overexerting yourself.
  • Time: Set a specific duration for each session, such as 30 minutes.
  • Type: Choose activities you enjoy that keep your body moving.

As your strength and stamina improve, gradually increase the duration or intensity. This steady increase is called progression and helps your body continue adapting safely.

Building your aerobic fitness foundation

Aerobic exercises improve body composition and cardiovascular fitness. These include rhythmic movements like brisk walking, jogging, or swimming.

Weekly goal: Aim for at least 150 minutes of moderate-intensity aerobic activity per week (about 30 minutes on 5 days).

Advanced goal: For better weight loss results, aim to increase your total activity to 300 minutes per week.

Consistency: Each session should last at least 10 minutes to provide cardiovascular benefits.

Strength training : Protecting your muscles

Strength training is necessary to protect your muscle mass during weight loss. It involves using resistance to challenge your muscles.

Target all areas: Ensure your routine includes exercises for your legs, hips, back, chest, stomach, shoulders, and arms.

Challenge yourself: Use a level of resistance that feels moderate to heavy.

As you get stronger, gradually increase repetitions or resistance, to keep your muscles adapting and growing.

Before you begin

Home-based strength exercises

Here are some simple resistance exercises you can perform at home using easily available equipment, without the need for a gym. It is recommended to do these exercises at least two days per week.

Start with 1 set and gradually progress to 2–3 sets as your strength improves.

Begin with a comfortable number of repetitions and slowly increase to 10–15 repetitions.

Resistance band exercises

You do not need a gym to build strength.

Resistance bands are simple and safe tools that help strengthen your muscles. They provide gentle resistance and can be adjusted according to your comfort level.

Start with 1 set and gradually increase to 2–3 sets. Aim for 10–15 repetitions for each exercise as tolerated.

Exercise safety and when to stop

Most people can exercise safely. However, stop if you experience:

Movement is your partner in the USEMA journey

Exercise is an important part of your treatment plan. Along with balanced nutrition, adequate sleep, and stress
management, regular movement helps your body adapt positively to weight loss. Aim for consistency rather than
perfection. Even light activity done regularly can make a meaningful didifference in protecting muscle and supporting metabolic health.

#BeTheForce

References:
1. Codella R, Senesi P, Luzi L. GLP-1 agonists and exercise: the future of lifestyle prioritization. Frontiers in Clinical Diabetes and Healthcare 2025;6:1720794. https://doi.org/10.3389/fcdhc.2025.1720794
2. Boulé NG, Prud’homme D. Canadian Adult Obesity Clinical Practice Guidelines: Physical Activity in ObesityManagement. Available from: https://obesitycanada.ca/guidelines/physicalactivity
3. Centre for Health Protection: Exercise Prescription Doctor’s Handbook. Available from:https://www.chp.gov.hk/archive/epp/les/DoctorsHanbook_fullversion.pdf

Disclaimer: The information provided herein is only intended to bring general awareness among the patients and the same shall not be considered as a substitute for medical advice. Patients shall consult their registered medical practitioners before taking any drug or practicing any exercises or other recommendations. USV Private Limited does not promote use of any drug nor validated the studies referred herein and disclaim all the liabilities arising from use of the information. Copying, circulation and distribution of this content is strictly prohibited.

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Obesity & Its Impact on Your Health: Why It’s More Than Just Weight

Obesity is often seen as just a number on the scales, but in reality, it’s far more than that. It’s a complex health condition that affects every aspect of your well-being, from your heart to your mental health. In a world where fast food is abundant, sedentary lifestyles are the norm, and stress levels are constantly high, obesity has become a growing global concern.

But here’s the good news—it’s preventable and reversible with the right lifestyle changes. Let’s explore how obesity affects your health, what causes it, and, most importantly, how you can take control of your body and well-being.

What is Obesity?

Obesity is defined as having an excess amount of body fat that poses health risks. A common way to measure it is the Body Mass Index (BMI), which calculates weight in relation to height:

BMI Categories:

  • Healthy weight: 18.5 – 24.9
  • Overweight: 25 – 29.9
  • Obese: 30 or above

However, BMI doesn’t tell the full story—where the fat is stored matters too. Visceral fat (fat around the organs) is more harmful than subcutaneous fat (under the skin), increasing the risk of serious diseases.

How Obesity Impacts Your Health

Carrying excess weight isn’t just about appearance—it’s about how your body functions. Here’s how obesity can impact your health:

  1. Increases the Risk of Chronic Diseases

Obesity is linked to some of the most serious health conditions, including:

  • Heart Disease & High Blood Pressure – Excess fat increases strain on the heart, leading to hypertension and an increased risk of heart attacks and strokes.
  • Type 2 Diabetes – Obesity is a key driver of insulin resistance, making blood sugar levels harder to control.
  • Liver Disease (Fatty Liver) – Excess fat can accumulate in the liver, leading to inflammation and scarring (cirrhosis).
  • Certain Cancers – Studies show obesity is linked to an increased risk of cancers, including breast, colon, and liver cancer.
  1. Impacts Mental Health & Well-being

Obesity isn’t just about physical health—it affects mental and emotional well-being too. Many individuals with obesity experience:

  • Low self-esteem & body image concerns
  • Increased risk of anxiety & depression
  • Social stigma & discrimination

The mind-body connection is real, and feeling good about yourself plays a huge role in overall health.

  1. Affects Joint & Bone Health

Excess weight puts extra pressure on your joints, particularly in the knees, hips, and lower back, increasing the risk of:

  • Osteoarthritis (joint wear and tear)
  • Chronic back pain
  • Reduced mobility & flexibility
  1. Disrupts Sleep & Increases Fatigue

Obesity is a leading cause of sleep apnoea, a condition where breathing repeatedly stops and starts during sleep. This can lead to:

  • Poor-quality sleep & daytime fatigue
  • Increased risk of heart disease
  • Difficulty concentrating & lower productivity

Quality sleep is essential for energy levels, brain function, and overall health.

What Causes Obesity?

While diet and lack of exercise play major roles, obesity is often a combination of multiple factors:

  1. Poor Diet Choices – High-calorie, processed, and sugary foods contribute to weight gain.
  2. Lack of Physical Activity – A sedentary lifestyle means fewer calories burned, leading to excess fat storage.
  3. Genetics & Metabolism – Some individuals are genetically predisposed to store fat more easily.
  4. Hormonal Imbalances – Conditions like hypothyroidism & PCOS can make weight management harder.
  5. Stress & Emotional Eating – Many people turn to food as a way to cope with stress, boredom, or emotions.

Understanding these factors is key to making sustainable lifestyle changes.

How to Prevent & Manage Obesity

The best approach to tackling obesity is a holistic lifestyle change—not just crash diets or quick fixes. Here’s how to take control of your health:

  1. Eat Mindfully & Nutrient-Dense Foods 🍏
    • Swap processed foods for whole, natural foods.
    • Focus on lean proteins, healthy fats, and fibre-rich foods.
    • Reduce sugar & refined carbs—they spike insulin and lead to fat storage.
    • Practise portion control and avoid emotional eating.
  1. Move More, Sit Less 🏃‍♀️
    • Aim for 30-45 minutes of movement daily—it doesn’t have to be intense! Walking, cycling, yoga, or swimming all help.
    • Strength training boosts metabolism and burns fat long after exercise.
    • Take the stairs, stand more, and find ways to be active throughout the day.
  1. Prioritise Sleep & Stress Management 😴
    • Get 7-9 hours of quality sleep—it helps regulate hunger hormones.
    • Practise relaxation techniques like meditation, deep breathing, or journaling.
    • Avoid late-night snacking—it often leads to unnecessary calorie intake.
  1. Stay Hydrated 💧
    • Drinking enough water helps digestion, metabolism, and fat loss.
    • Sometimes, thirst is mistaken for hunger—stay hydrated to avoid overeating.
  1. Seek Professional Support If Needed
    • A nutritionist, doctor, or health coach can create a personalised plan.
    • Mental health support can help with emotional eating and motivation.
    • Consider a buddy system—staying accountable makes a difference!

Obesity isn’t just about weight—it’s about long-term health, energy, and well-being. The good news is that even small lifestyle changes can make a big difference.

✅ Start with one healthy habit at a time.
✅ Focus on progress, not perfection.
✅ Remember—your body is capable of amazing things!

💬 Have you made changes to improve your health? Share your journey in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Overcome Worry – The Biggest Obstacle To Weight Loss & Your Health!

Overcome worryDo you eat food peacefully or with worry on your mind? Do you exercise happily or with worry on your mind? Do you also go to bed worried? Are you low on energy through the day and only the thought of outside food or entertainment can cheer you up? Are you unable to overcome worry?

Do you accept defeat when:

  • Your weight does not budge
  • You have a restless night sleep
  • You give in to food cravings
  • Your friends around you seem to lose weight faster or look better than you

A roadside advertisement for a certain brand of motor oil read “A clean engine always delivers power”…

So will a mind, free of negative thoughts, and very positive or in other words, a clean mind will deliver power! Therefore, flush out your negative thoughts, give yourself a clean mental engine, remembering that a clean mind, can always deliver power.

Why You Need To Overcome Worry

Overcome worry - obstacle to weight lossMost of our obstacles to weight loss and health are mental in character. You might say, “mine are not mental, they are real”, perhaps so, but your attitude towards them is clearly mental. “Worry” is the most subtle and destructive of all human diseases. Through “worry”, we have the dangerous ability to manifest diseases, stress, failure, defeat, anger, frustration and depression.

Do not accept defeat so easily. When your weight does not budge, be patient and instead of giving up, be more consistent with the things you should be doing to lose weight. It took you months or years to pile on fat, what makes you think it will go in few weeks without some sacrifice and effort?

Are you being honest with yourself when it comes to your food, exercise and eating outside?

Ask yourself, if the defeat that you have accepted is because you keep comparing yourself or your body to those around you? Your friends? Your social circle? If yes, then you will never be happy with the progress you make, you will get further depressed and you will fail. Have you even seen any two actors with the same body type? How can you ever have the same body as someone else then?

Comparing ourselves with others is the most drastic mistake one can make when it comes to our health or weight. Your benchmark for progress should be you and what you did yesterday, compared to what you will do today and tomorrow. Keep getting better, getting consistent and that will get you to your goal and peace of mind.

If you struggle to sleep, filter your thoughts and your mind. Easy to say, but hard to do. However, you must make the effort if you want to sleep well again. Worry stems of our insecurity, greed, fear, low confidence, guilt and other factors. Sometimes, you have to let go and if you don’t, your health will make that decision for you.

One of the best exercises to combat insecurities is to count your blessings

overcome worry - gratitudeTake a paper and write down all the things that you have and are grateful for. This should come from your heart. When you are done with this, your problems and insecurities will suddenly seem less. When you begin to eliminate worry, your energy levels automatically increase.

You see, we have over 60,000 thoughts running through our heads everyday. So it’s difficult to focus on what we have (which is usually enough) and instead fill our minds with chaos, which in turn stems worry and negativity. This causes stress and we all know by now that stress causes disease, a weak immune system, and is the biggest – I repeat ‘THE BIGGEST’ obstacle to fat loss and sleep.

Don’t see yoga or breathing as just an exercise. Use that one hour or 45 minutes to actually reflect, count your blessings, pray or analyze the goodness in your life. It is being proved today that the best way to cure a disease or a pain, is not to focus on it, instead focus on everything else that’s going well in your life.

To reach our goal, just have faith. All religions preach this and most people fail to follow or believe in that. Use a day or a weekend in a month for you to weed out negative thoughts, detox your mind, relax your body and count your blessings. Worry is a down payment on a problem that may NEVER occur and worry has never been known to solve a problem.

We hope this article helps you stress less and overcome worry! To know more about how you can beat stress, check out Healthy Reads or ask a GOQii Coach for further guidance by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Healthy Weight Gain Tips

Weight Gain

We’ve heard one too many instances of people having great success with weight loss! In fact, every time I visit the gym, I come across many such success stories. However, I can’t help this sinking feeling that the real strugglers are the ones who want to gain weight and build muscles.

Are you one of them? Ever wondered what you’re doing wrong despite indulging in healthy food, doing every possible workout, and trying to increase your appetite? Let’s see how you can gain healthy weight. But before that…

Let’s See What You’re Doing Wrong

1. Protein: Gym trainers and dieticians often suggest including more protein, some in the form of powders and others suggest natural sources such as eggs, Sattu, curd, cottage cheese, and the likes. However, calculating the right amount of protein required is often missed. One requires around 1.25g/kg ideal body weight proteins to build up muscles. For example, if you are 60kg, then the required amount of protein required by you on a daily basis to build muscles is 75g.

If you aren’t having enough or the required amount of protein, you will not see a difference. Hence, take some time out and consult professionals who can help you calculate. To gain healthy weight and build muscles, you also need to watch your carbs, antioxidants, and workouts.

2. Carbohydrates: I’ve noticed this as a trend. Most people place so much emphasis on proteins that they forget about carbs. Did you know that if approximately 60% of your diet isn’t from carbohydrate sources, your body will utilize protein to supply energy? Which means your body will not have enough proteins for tissue building.

3. Antioxidants: Fruits and salads are often flawed to be used as a weight-loss diet. Vegetables and fruits are the best source of antioxidants that help in tissue repairs, prevent injuries and inflammation. So, include vegetables and fruits with Selenium, Zinc, Vitamin C, and Vitamin E in your diet on a daily basis.

4. Workout: Your workout should focus more on strength training; however, ensure that you still do some cardio. Cardio will help your heart and lungs function better, which in turn will prevent you from falling ill during your program.

Foods That Help in Healthy Weight Gain and Muscle Building

  • Dates: They are loaded with iron, natural sugar and antioxidants. Eat 4-5 dates before your workout as dates provide you with instant energy and prevent muscle damage.
  • Sweet Nuts or Pulse balls (Chikkis): This is a sweet dish made up of pulses, nuts or seeds. It is nothing but roasted whole gram, peanuts or sesame seeds and jaggery. It’s a perfect combination of proteins and carbohydrates. Munching on them as mid-meal snacks work as an energy booster.
  • Nut Shakes: A big serving of dry fruits is difficult to consume at a time, but having them in a powdered form with milk will supply your body with good amounts of protein.
  • Fruit Smoothie: Eating fruits with curd will help add some antioxidants to your protein dose. This is probably the tastiest and most delicious way to consume fruits!
  • Combination of Cereals and Pulses: Just eating a pulse at a time will really not help as it doesn’t provide us with good quality proteins. But, when combined with a cereal, it will provide the benefits of both protein and carbohydrates. Options like Dal Paratha (Pulse Flat Breads), Puranpoli (Sweet Jaggery Flat Breads), Khichdi (mix of pulses, rice and vegetables cooked together), and Idli (steamed rice pan cakes) should be considered.
  • Adding Vegetables to Meat: Eating a separate serving of vegetable becomes difficult. The meal size may exceed if we have 1 serving of vegetable for vitamins & minerals and 1 serving of non-veg preparation for proteins. The best option in my opinion is to combine a non-vegetarian source with vegetables. For instance, Spinach (Palak) Chicken, Tomato Omelet, and Capsicum Stuffed with Mince.
  • Peanut Butter: People often go overboard with regular butter and get major changes in lipid profile but no change in weight. Ideally, one should apply peanut butter on their bread slices for the right fats and protein combination.

The key rule for healthy weight gain is to go for nutrient-dense meals. These healthy compact meals do not require an extreme appetite boost. Focus on healthy weight gain and be patient while you are in a weight gain program as it’s easy to cut on fats but takes time to add on muscles. Remember, it took 9 months to give you around 3kg of weight at birth. Stay at it and be patient.

We hope this article helps you! For more, check out Healthy Reads or you can speak to a GOQii Coach directly for expert guidance and motivation. Subscribe for Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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