Mounjaro and no gym?

Trim_IRL

Trim_IRL

Active member
I began taking Zepbound almost a month ago. I am still at the lowest dose, 2.5 mg, but will be moving up to 5 mg next week. I started on Jan 20th at 223 lbs and today I am 214 lbs. I don't really work out but I am on my feet as a nurse for around 170 hours a month. I dont really have the time or energy to get to a gym. Also, my doctor wants me to hold off on serious exercise because of knee problems. I do move a lot at work, and take small walks when I can. Is it normal to lose about 9 pounds in less than a month with pretty limited formal exercise? Any thoughts welcome!
 
Going to the gym is a pain when you don't have time. YouTube has tons of short bodyweight workout videos. You can do them at home. 20-30 mins a few times a week is enough. Also, working your muscles gently helps knee/back pain, not resting all the time unless you have a new injury.
 
That's probably water leaving your system and inflammation going down. You can drop pounds without formal exercise, but you might also lose muscle mass. You don't have to go to some special facility to get a workout in. Plenty of ways to do bodyweight exercises at home.
 
I waited a long time before starting exercise, maybe nine months after I started losing. I just tried to be more active in general by walking more. Then I started cardio for half an hour most days. Now I workout almost every day for an hour doing pilates and strength training. For me, finding stuff I enjoyed was the key. Now I do it for overall health, not just to lose weight. It's been three years and I feel great. Walking was too boring for me. Now I have a schedule and don't overthink it.
 
Strength training is ideal, but you have a busy schedule. Don't beat yourself up about it. Do what you can when you can. Walking is good too.
 
You don't HAVE to workout but you DO need to protect your muscle. Also, don't jump up in dose just to do it unless you need better blood sugar control. Stay at your current dose until it stops working: you plateau for a month, food noise comes back, glucose creeps up, etc.
 
A few points to consider, everyone. Walking will help. The more movement the better. But if you don't make an effort to maintain your muscles, you'll lose muscle along with fat. Also, diet is more important than exercise for weight loss. You need to eat healthy foods, get the right macros, and eat fewer calories than you burn. Exercise helps with body composition and overall health.
 
I've been taking Mounjaro since last summer. I'm a live-in caregiver. I spend a month in different homes. One house has lots of stairs. The other has one flight but maintaining my clients is a workout in itself! I figure the stairs are doing something for me 😬😃
 
You need to maintain muscle when you lose weight so you only lose FAT. Eat protein! Get dumbbells or kettlebells for home. You don't need to go to a gym. Even 20 minutes will help.
 
9 pounds in a month?? Wow, I am a slow responder. It took me almost three months to lose that much at a higher dose.
 
I agree with
Bobby45 said:
Strength training is the key, not just any exercise. You can do two or three sets in just 15 minutes a day.
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It's all about doing SOMETHING to maintain muscle mass and strength while losing weight. Even a little bit makes a difference in the long run.
 
I wish I could! I'm about three months in and still have pretty bad nausea with any exercise. All the meds barely help, so I may need to stop taking Mounjaro because I can't do the things I love.
 
Started with one med 2 years ago, switched to another, losing steady but hit a wall. Goal's 20 more pounds for a healthy range. On 10mg with zero side effects. Anyone else moving without bumping the dose? I'm not hungry most days then right before injection I get ravenous. Stuck like this.
 
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