Exercise on sema? Help!

BoldSis1

BoldSis1

Active member
Hello everyone, I've been on 0.25mg of Wegovy for about a month now for weight management and some inflammation issues linked to my Hashimoto's. I gained around 8 lbs quickly (went from 145 to 153 lbs) and my doc suggested a low dose of semaglutide to help keep things stable. No blood sugar problems here! I'm really careful about eating enough and not dropping weight too fast, so I've only lost maybe 3 lbs. I take my vitamins, drink electrolytes, get over 100g of protein, and eat at least 1500 cals a day. I generally feel okay... except during workouts. It's like I can't do anything intense.

Before this, I was at the gym like 5 times a week doing weights, hot yoga, pilates, plus jiu jitsu, some cardio – I could go for hours. But now, I can barely do a light workout for 10 mins before I feel dizzy and super nauseous. The only thing I can handle is gentle pilates and brisk walking. I'm so bummed! I miss my workouts!

I've seen similar experiences here, and I'd love to find a fix. People say to eat more and drink more, but I'm already doing that. I'm losing weight slowly *because* of how much I'm eating. Any other tips to get my energy back? 😭
 
Important reminder: No discussing or offering non-FDA approved semaglutide formulations. Don't buy from anyone who DMs you.
 
a slower pace means you'll actually have the energy to hit your resistance training harder. build muscle on top of everything else. you've got youth and hormones on your side, use a solid diet, real exercise, and sleep to max that out. you're at your peak potential and it'd be awesome to see you crush it
 
It gets better! I struggled with exercise for maybe 2-3 months.

Try having a banana or some other fruit before you exercise. I usually work out on an empty stomach, but not anymore. It helped me a ton.

It eventually went away on its own.
 
I didn't have any energy until I was on the highest dose. Once the side effects calmed down, I was actually able to go to the gym and do cardio. It seemed impossible before. BTW, I've lost around 90 lbs in a year on Wegovy.
 
I'm a woman, 5'9", and I haven't had any problems working out on 0.25mg. I might even be losing faster than you. If anything, I've upped my workout intensity because my inflammation is lower. I make protein a priority (around 90g, which feels right for me). I always have some protein and carbs before the gym. I also talked to a nutritionist and learned about calorie-dense foods. I always focused on low-density stuff so I could eat a lot. There are people who have similar experiences like yours, but there are also people like me who are having intense workouts and gaining muscle. Hope you find what works for you! The anti-inflammatory effects are awesome, but staying active is important.
 
I've been on 1.7mg for 2 years. I bike 20 miles 3 times a week. Your metabolism will fight you, so you have to fight back. I was up all night with my kid, worked a really long day, and still biked when I wanted to nap. I'm in my 50s, so it's not easy. You have to do it, or your metabolism slows down and you plateau.
 
I know what you mean. I've lowered my weights but kept the same number of sets. It stinks losing my "lifting juice" because I really love lifting! I also eat a good carb meal like 1-2 hours before the gym.
 
The first three months were tough. I just focused on protein and basic weightlifting to not lose muscle. Now I can do anything. I can even eat more if I lift heavy, which is nice.
 
You can't go as hard as you did when you weren't in a deficit. You have to account for that. If you lift, lower the weight a bit. For cardio, don't push too hard. Zone 2 is fine.

I'm dieting until June for races and I do an hour of fasted zone 2 cardio in the morning. Then, I do maybe 5 sets of one or two exercises to keep my strength up and then I'm done. Do what you can, even if it's just one set.
 
Try going way back to basics. Like the seated machines old ppl use at the gym... I know it sucks, but it'll help keep some muscle! Start light and go up as you can.
 
You're early in the process. I workout at Orangetheory and love it. When I started sema, I had to lower my intensity, especially when the dose went up. But it gets better as you adjust!
 
I have hypothyroidism and just started 0.25mg (3 shots). I do CrossFit 5 days a week (for years). I'm not hungry the first few hours. It's easier to workout in the morning before I get hungry. I workout without eating because I'm still full from dinner.

About your weight loss: 5 lbs in 3 weeks is kinda high. A general rule is 1 lb a week or a 3500 calorie deficit. You might be losing muscle by trying to lose weight too fast. You don't need electrolytes unless you're sweating a ton or working out in super hot weather. Too much electrolytes can hurt your liver. Be kind with yourself! Living in a deficit is hard!
 
It's good to understand the physiology because "eat more and drink more water" doesn't address it.

GLP-1 slows down gastric emptying. During intense exercise, glucose goes to your bloodstream slower than before. Your muscles need fuel faster than your gut releases it, so you get dizzy and nauseous.

Some things that help:

* A small carb snack 45-60 mins before working out – a banana, rice cake, or something fast-absorbing. No protein or fat.
* Skip hot yoga for now. Heat + low fuel + GLP-1 is a lot of nausea triggers. Do it later.
* BJJ is different from cardio. Explosive bursts need quick glucose.

This often gets better by weeks 6-8. Shorter workouts can help. You're not losing fitness – you're just using a different fuel schedule.
 
You tryna get smaller or bigger?? Don't say both. Pick one. If you want to get big, do crazy workouts and take insulin. But on a GLP-1? Just chill! Do stretching.
 
BoldSis1 said:
I know what you mean. I've lowered my weights but kept the same number of sets. It stinks losing my "lifting juice" because I really love lifting! I also eat a good carb meal like 1-2 hours before the gym.
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Don't get discouraged about the weight! Think about it as a deloading phase. It's normal to have periods where you can't push as hard. You're still getting the benefits of the exercise, even with lower weights.
 
There was a thread recently where someone mentioned being in the gym 6 days a week for a year while on Oz. They said they felt awesome and highly recommend making it a lifestyle change to anyone thinking they can't do it. Apparently, they put on muscle and can run for an hour straight now!
 
I saw another post about someone celebrating their "Mounjaroversary" - one year on Mounjaro. A 55-year-old woman went from 220 lbs to around 148 lbs. She does strength training, Zumba, and Pilates. It's inspiring to see how people are incorporating exercise!
 
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