GLP-1 Medication and Lean Body Mass

If you ask 100 people their opinion on GLP-1 medication usage, you may get 100 different answers. The purpose of this piece is not to share opinions on the use or misuse of these medications but rather to explore how to diminish one of the dastardlier side effects that have been noted: decreases in lean body mass, aka your muscle.

Everyone receiving this newsletter article is clearly health conscious; after all, we have a health club membership. We are all here for our own specific reasons, day in and day out, working towards the goals that we have set for ourselves. One fact that rings true for all of us is that increases in our lean body mass through honest work and proper nutrition greatly improves our well-being. An overwhelming body of scientific evidence relates higher levels of muscular mass and strength (typically measured as grip strength) to increased quality of life, longevity, mood, and many different health markers. Because of this, it should be more than a little concerning that GLP-1 usage has been shown to decrease muscle mass in many cases. A 2019 review by Sargeant et al. found that over half of the GLP-1 studies reviews showed that anywhere from 20% to 50% of the weight lost came in the form of lean body mass. The good news is, there is a way to alleviate this side effect: strength training!

While GLP-1 drugs are still new in terms of usage by the public, strength training is something all of us have at least a familiarity with. Creating a strength training program that is purposeful for your goals leaves you feeling accomplished, and performing the workouts will bring many of the health benefits touched on earlier. Strength training is something we should all be doing, but it may be even more important to those taking GLP-1 drugs to alleviate any potential muscle loss. 1-2 days per week have been shown to be the minimum effective dosage across the literature, though I typically recommend three if you are training using a full body routine. Not only will this spare your hard-earned muscle mass, it will also increase the efficacy of GLP-1 usage (Hamasaki, 2018). The combination of exercise with GLP-1 usage has been shown to be the best practice approach if you do end up using them (Sandsal et al, 2023). Again, strength training is a recommended activity for close to 100% of the population, but if you are taking GLP-1 medication, then adding it to your routine will be a real game changer.

I do not want to finish this article as a commercial, but we are able to help you on your strength training journey in many ways. First and foremost, we have a highly educated and dedicated personal training team that can remove any guesswork from your planning and guide you to the best results possible. We have a large, vibrant Group Fitness schedule with many classes that can help improve muscular strength and mass, such as RIP, Strong Bones, and Strength, Power, and Endurance. We have EGYM, our circuit machines that continually adjust to you as you progress in your strength journey (I recommend the Muscle Building workout if you use them for this reason.). We have several areas dedicated to free-weight usage and several different lines of selectorized strength machines. I know I am biased, but this is the perfect facility to improve your strength and overall wellness!

Since 2020, prescriptions for GLP-1 medications have risen over 300%. Over 9 million Americans have been prescribed them by their providers, and according to a KFF Health Tracking Poll, close to 50% of Americans say they would use these medications for weight loss if they could (Montero, 2023). The usage of these medications will continue to grow, and at least the side effects noted can be mitigated by simply adding a goal-orientated strength training program into your weekly routine. I encourage you, whether you are taking GLP-1 medications or not, to look at your habits related to lean body mass and find the areas that you could improve. With so many ties to current and future health, you cannot afford not to make strength training a priority!

Sources:
Hamasaki H. (2018). Exercise and glucagon-like peptide-1: Does exercise potentiate the effect of treatment?. World journal of diabetes, 9(8), 138–140. https://doi.org/10.4239/wjd.v9.i8.138
Montero, A. (2023, August 4). KFF Health Tracking poll July 2023: The public’s views of new prescription weight loss drugs and prescription drug costs. KFF. https://www.kff.org/health-costs/poll-finding/kff-health-tracking-poll-july-2023-the-publics-views-of-new-prescription-weight-loss-drugs-and-prescription-drug-costs/

Sandsdal, R. M., Juhl, C. R., Jensen, S. B. K., Lundgren, J. R., Janus, C., Blond, M. B., Rosenkilde, M., Bogh, A. F., Gliemann, L., Jensen, J. B., Antoniades, C., Stallknecht, B. M., Holst, J. J., Madsbad, S., & Torekov, S. S. (2023). Combination of exercise and GLP-1 receptor agonist treatment reduces severity of metabolic syndrome, abdominal obesity, and inflammation: a randomized controlled trial. Cardiovascular diabetology, 22(1), 41. https://doi.org/10.1186/s12933-023-01765-z
Sargeant, J. A., Henson, J., King, J. A., Yates, T., Khunti, K., & Davies, M. J. (2019). A Review of the Effects of Glucagon-Like Peptide-1 Receptor Agonists and Sodium-Glucose Cotransporter 2 Inhibitors on Lean Body Mass in Humans. Endocrinology and metabolism (Seoul, Korea), 34(3), 247–262. https://doi.org/10.3803/EnM.2019.34.3.247

Dr. Steve Boring

Fitness Director

Rochester Athletic Club
(507) 287-9312 Phone
[email protected] Email

RAC Dietitian, Kaitlin Thompson

If adopting healthier eating habits feels overwhelming, try focusing on one meal at a time: Start with crafting a balanced breakfast for a week or two, and then slowly add in healthier snacks, lunches, and dinners one by one.

Missed our most recent webinar? Combining GLP-1 Meds with Weight Loss Strategies

Need Ideas for Mom?

We've got you covered! A massage or wellness package are great gifts for mom to ramp up her self-care, or you can grab something from Thrive!

Stop by Thrive or the Activities Desk for more information or for help picking out the perfect gift!

Babysitter Registration

It is that time of year again! Current babysitters expired on April 30th. If you need to renew or add a babysitter to your membership, please complete the babysitter form from either the Front Desk or click here to access the form. Please return the completed form to the Front Desk.

Babysitter Registration

Summer Smile Reminders

The Front Desk staff will be updating photos in April and May. This is a key step in keeping the club and your membership secure.

Sound Bath Meditation

Location: Mind Body Studio

Time: 12:00 - 1:00 pm

$15 fee for members/$27 for non-members

Sound Bath is a meditative experience where participants are bathed in sound waves. Listen to sounds created by the Sound Bath performer and have your own unique, relaxed, meditative, ortherapeutic experience! This offering is more in-depth than the weekly Sound Bath offering: more instruments, two performers, and an hour long!

Upcoming Dates:

May 5th

May 19th

Try a Delicious Smoothie Bowl!

Did you know The Market serves smoothie bowls? These nutritious and delicious bowls are an excellent choice for a morning meal!

Hours

Monday - Friday
8:30 am - 7:00 pm
Saturday
8:30 am - 6:00 pm
Sunday
9:30 am - 6:00 pm

Treat Yourself!

Enjoy a professional massage from one of our massage therapists! Massages are available for members and non-members! Techniques include Swedish, Deep Tissue, and Integrative Therapies. For more information on massage, please click here.

Members may book an appointment through your Member Login on the RAC app or by calling the Activities Desk at (507) 287-9300 to schedule an appointment for you or a guest!

Recovery at RAC

CryoLounge+

Cryotherapy can help with muscle pain, as well as some joint and muscle disorders, such as arthritis. It may also promote faster healing of athletic injuries.

HydroMassage

HydroMassage can help with relaxation, aches and pains, and post-workout recovery.

RelaxSpace

RelaxSpace is designed to help you decompress and take 15-minutes to recenter and rejuvenate through meditation, breathing excercises, and other sensory experiences. Practicing meditation can help you improve

focus, happiness, self-awareness, creativity, and patience and lower your stress levels, heart rate, anxiety, and blood pressure.

For more information, please stop by the Activities Desk.

Summer Swim Lessons

From Parent/Child to Adult

Begins June 2nd

New schedules are coming! If you're looking to boost your child's skills for summer or just get a refresher, our swim lessons are for you! The new summer schedule is coming soon.

See the Schedule of Activities for more information.

Email Whitney Benedetti for questions.

RAC Adult Tennis

Special Event

Spring 2024

Adult End-of-Year Party
(Food & Drinks Provided)
Friday, May 31st, 9:30 am - 12:30 pm
Cost: $25/Members & $40/Non-Members
Groups: All levels
Information & Registration: Contact Steve at [email protected]

RAC Academy

Junior Special Events

Spring 2024

“Smash & Snickers” Parent/Child Doubles Tournament

(Orange, Green & Yellow Divisions)
When: Saturday, May 4 th - 3:00pm-7:00pm
Cost: $40/Team – Pizza & Snicker Bars

Groups: Orange/Green Futures & Green Challengers
Information & Registration: Contact Sabine

at [email protected]

“Brain Games” Mental Strength Building
When: Sunday, May 19th – 12:00pm-2:00pm
Cost: $30/Members & $45/Non-Members
Group: High School Elite/Tour/Masters & Grand Slam
Information & Registration: Contact Drew

at [email protected]

Battle Like A Buckeye – The Sequel

When: Monday, June 3rd & Tuesday, June 4th – 4:00pm-6:00pm
Cost: $30/Day/Members & $45/Day/Non-Members
Groups: High School Prep/Green Challengers/Tour/
High School Elite/Masters & Grand Slam
Information & Registration: Contact Wyatt

at [email protected]

RAC Job Opportunities

Are you or someone you know looking for employment and want to be on a winning team? We take pride in providing excellent customer service and an environment where all associates are valued and empowered. If you possess excellent teamwork and customer service skills, we encourage you to visit our Career Opportunities webpage and apply. Most jobs come with complimentary individual club membership and provide flexible work options.

Kids' Pajama Party

We will eat pizza, make a cool craft, watch a movie, and eat snacks. Wear your pajamas and bring a sleeping bag for the movie.

Saturday, May 25th

5:30 - 8:30 pm

Ages 3-8

Members $19 | Non-Members $27

Sign-up at the Activities Desk (507) 287-9300 or through your Member Login. If you are not set up for a member login please see the Create a Member Login webpage for more information.

Cancellation Policy: You must cancel at least 48 hours prior to the event or you will be charged in full.

Camp Registration is OPEN!

Just for Me Camp
Ages 3-8 | 9:00 am - 12:00 pm
Tuesdays, Wednesdays, and Thursdays

Check out Just for Me camp! We will have crafts, games, learning, snacks, outside play and a whole lot more.

Early drop off and extended stay available. Click here for themes.

Minnesota Rush Soccer Camps

Ages 3-8 | Monday - Friday

June 10-14 & August 19-23

The Minnesota Rush program provides professionally guided coaching to teach soccer in a consistent manner for true player development. Their mission is to provide the maximum benefit of training through programs that emphasize fun, sportsmanship, individual development, and team play. The Minnesota Rush way gives players the chance to excel at the enjoyment of the game, and the challenge of the competition.

RAC Basketball Camp
Ages 5-9

June 17-21, July 15-19, & August 12-16

Join Coach Eric Williams at the RAC for three weeks of basketball camp focused on skill development. Coach Eric has over ten years of experience training multi-sport athletes. He has coached players of AAU teams and players featured by the Harlem Globetrotters. This is a fun camp if you are new to the sport or want to build on your technique.

RAC Pioneer Camp
Ages 5-6, Full Day 8:30 am to 5:00 pm

A great introduction into the full summer camp experience for younger kids. Campers build a foundation for their social, emotional, and physical skills while developing friendships along the way. Campers will spend the week participating in engaging, hands-on activities, centered around a weekly theme. Field trips are optional and are a separate add-on to camp for an additional fee.

Early drop off and extended stay available. Click here for themes.

RAC Discoverer Camp
Ages 7-8, Full Day 8:30 am to 5:00 pm

Every week brings a new discovery for every camper! Each week is full of games, sports, arts and crafts, swimming and much more. Campers will spend the week participating in engaging, hands-on activities, centered around a weekly theme. Field trips are optional, and a separate add-on to camp for an additional fee.

Early drop off and extended stay available. Click here for themes.

RAC Voyager Camp
Ages 9-12, Full Day 8:30 am to 5:00 pm

Designed for the older summer camper as they transition into middle school. This is an opportunity to develop leadership skills, while skill participating in fun games and activities. Each week focuses on a different theme with engaging, hands-on activities. Field trips are optional, and a separate add-on to camp for an additional fee.

Early drop off and extended stay available. Click here for themes.

Contact Jessica Gravenhof for more information.

ROGY Made to Move Tennis and Fitness Summer Camps
Ages 5-16 (AM or PM Half-Day Camps)
AM Camp: 8:00 am to 12:00 pm daily
PM Camp: 1:00 pm to 5:00 pm daily

Each day includes athletic development/fitness, a tennis lesson, match/point play and theme-based activities. No tennis experience needed! Camps are taught with age appropriate Red, Orange, Green and Yellow (ROGY) tennis balls. Ages 5-16 divided by ROGY ball level.

Direct questions about ROGY camps to Sabine Tetzloff.

Date Nights

Drop your children off at Kids Club or the Neighborhood for a Date Night. We will have a special craft, movie, and snacks. Because you may sign up kids ages 5-6 for either Kids Club or Neighborhood Date Night, you must make the decision at the time of sign up. The night of, your child may not switch Date Nights.

Friday, May 3rd: Gardening Theme

6:00 pm – 9:00 pm

Friday, May 17th: Birds Theme

6:00 pm – 9:00 pm

Kids Club: Ages 6 months to 6 years

Neighborhood: Ages 5 years – 13 years

Members $17 | Non-members $25