Protect Your Muscle — GLP-1 Weight-Loss Workout Program, 3 Days a Week (PDF + Tracker)
Lose the fat. Keep the muscle. When you lose weight fast — especially on a GLP-1 medication — some of what you lose is muscle, unless you train to keep it. This is the training half of that job: a 12-week resistance program built to be doable even when your appetite and energy are low. Three sessions a week, every exercise with a home option and a machine option, so you can hold onto your strength wherever you are. Which program fits you? → Protect Your Muscle — you're here. The resistance training that keeps muscle while you lose weight — built for low-energy days. Your First 12 Weeks — brand new to lifting and want the full beginner's plan? Start here. Strong For Life (40+) — over 40 and want joint-friendly strength for the long haul? That's this one. 📘 Inside the 61-page guide 36 workouts, written out set by set — just follow the page Built for low-energy days — short, focused sessions you can finish when appetite and energy dip A form-demo video on every single exercise A home option and a machine option for every movement — train anywhere Steady, trackable progress — proof your strength is holding as the weight comes off Bonus: picking your weights, warm-ups, recovery & how to train through a fat-loss phase 📊 Plus a fillable Excel tracker Log every set, weight & week in one place Locked so you only type in your numbers Works on phone, Excel, Google Sheets or Numbers Your 12 weeks Block 1 — Foundation · groove the movements and build the base Block 2 — Build · add just enough to keep your muscle working hard Block 3 — Retain · hold your strength as the scale keeps dropping Every exercise has a home option and a machine option Who it's for Anyone losing weight on a GLP-1 who wants to protect muscle while the fat comes off Anyone in a hard fat-loss phase who wants the weight they lose to come from fat Home or gym trainers — every move has an option either way What you get ✅ 61-page program + coaching guide (instant download) ✅ Fillable Excel workbook — all 12 weeks ✅ 36 workouts across 3 blocks ✅ Short sessions built for low-energy days ✅ A home option and a machine option on every lift ✅ Works on any device — yours forever Common questions Why do I need to lift while losing weight? Rapid weight loss pulls from muscle as well as fat. Resistance training is the signal that tells your body to hold onto muscle — so more of what you lose comes from fat. I'm on a GLP-1 and my energy is low. Can I still do this? Yes — the sessions are deliberately short and focused, built to be doable on low-appetite, low-energy days. This is a training program, not medical advice; keep following your prescriber's guidance. Do I need a gym? No. Every exercise has a home option and a machine option, so you can train at home or in a gym. What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Can I use it on my phone? Yes — log right on the page, or print all 12 weeks. Three days a week. Follow the page. Keep the muscle you worked for.