Walking 10,000 steps/day impact on GLP-1 weight loss — 12 month update

PurityPaulOR said:

Training four times a week throughout and the scale has barely acknowledged it, which is demoralising in a way I did not expect.

Exercise transformation with training: went from barely able to walk a block to completing a 5K last month.

My fitness journey alongside GLP-1 therapy:

• Month 1-2: Walking 15 min/day
• Month 3-4: Walking 30-45 min, started bodyweight exercises
• Month 5-6: Joined a gym, started resistance training
• Month 7+: Running, lifting heavy, yoga for fun

The weight loss made movement possible. The movement made more weight loss possible. Virtuous cycle in action.

PeptideChemSF said:

Exercise transformation with training: went from barely able to walk a block to completing a 5K last month.

Gym confidence after training weight loss: walked into a gym for the first time in 5 years yesterday. Was terrified. But you know what? Nobody stared. Nobody judged. Everyone was focused on their own workout.

Started with 20 minutes on the treadmill and some machine-based resistance exercises. Nothing fancy. But I DID IT. And I'll go back tomorrow.

To anyone too intimidated to start: the hardest rep is walking through the door. Everything after that is just movement. 💪

PurityPaulOR said:

Training four times a week throughout and the scale has barely acknowledged it, which is demoralising in a way I did not expect.

This is my experience too, for whatever a second data point is worth.

Adding the clinical framing, because it changes how the question reads.

Exercise-induced nausea amplification with training: I learned the hard way that intense exercise within 36 hours of injection can make nausea much worse. The combination of delayed gastric emptying + exercise-induced blood flow redistribution is rough on the GI system.

My workaround: inject Friday evening, do low-intensity activity Saturday, and save my intense workouts for Tuesday-Thursday when the GI effects have subsided. Timing your training around your injection schedule is a real optimization strategy.