Mounjaro and working out

[MountainMama85]

Hi,

first time posting and apologies if this is covered, I did search but it’s a busy forum! Feel free to link me to other posts as I’m sure it’s been discussed.

I have started working out (spin a few times a week and Pilates) in order to get on the right path with my weight loss. I’m looking to lose approx 3-4 stone / 25kg.

My first round of Mounjaro arrives on Wednesday and I am so nervous 😬 Mostly about dreaded side effects. But also want to make sure I have enough energy and nutrients to continue working out (alongside working full time and parenting!).

Would love to hear from those who are on in and work out regularly how Mounjaro (or other treatments) have impacted your training? And how you find your energy levels are etc? I’ve read a lot of comments about being exhausted on it. But likely body adapting?

At first, I was exhausted and couldn't work out as much. Afterwards, my energy level went back to normal and I've been able to work out the same way I used to. It affects people differently though so you may find that you have more energy to continue or it will take time before your energy level goes back to normal.

Lots of water, protein and high energy foods will help too. Try to eat even if you don't feel like it because that also depletes energy.

I'm 6 weeks in currently on 3.75 dose

I work out with weights three times a week a s haven't noticed a difference, I train at lunchtime and usually have only had a banana and an apple prior and no probs! But everyone's different just take the pressure off yourself and do what feels right!

Thanks for the question I was wondering the same as I started my first dose this week-end. On the one end I do feel less hungry and no side effect so far so great but at the same time I am wondering how I can possibly eat enough protein to work out/not lose muscle + fibers plus vitamins etc. if I eat quite a lot less overall?

hi, I was quite tired initially as well but this eased over the weeks. I weight train 3/4 times a week and am now trying to up my cardio each week. I still have some weeks when I am really tired but as I book my sessions upfront with my PT each week, I always go and do something.

I do make sure I eat 3 small meals a day and unlike people who have cut their calories a lot, I haven't done that and try and eat around ~1500kcal a day and have agreed that with my PT. I still get appetite suppression but I also haven't rushed to go up the mg for the injections due to the possible side effects (I felt pretty rotten on 2.5mg). I am on 5mg and will be starting my 4th pen at that level. I am not losing quickly like some other people, but I'm ok with that as my body is also changing a lot due to the weight training and I want to minimise the amount of muscle mass I lose and saggy skin.

Good luck with it - and as the poster above says prioritise your protein and water intake. I also make sure I have collagen for my skin and hair.

Encouraging to hear you’ve had no side effects so far! Definitely sounds like there is a delicate balance - with it being key that whatever limited food is going in, is nutrient and protein dense.

I feel like I already eat quite well but my portion sizes are way too big and I’m always wanting to graze so I hope it calms the food noise. And I’m hoping the striving for a nutrient dense diet creates healthy long term habits.

Thanks! This is really helpful.
I can see myself going slow on the dosing too. Obviously I need to see how my body reacts to begin with but I’d rather take a little longer and avoid the potential side effects of really rapid loss. I’m 40 this year and this is all about getting fit and healthy above aesthetics for me.

I need to look into collagen.
and this will be a good kick up the arse to up my water intake.

I find I can’t lift quite as heavy now I am on MJ or jog quite as fast (was never fast, but you know what I mean).

I think I was going to black out in a class but I didnt and have since taken on advice from Reddit about having a little snack an hour before hard exercise classes, especially when they are over what would normally be dinner time.

I’ve been on it for 8 months now, and have lost 5 and a half stone and reached healthy BMI. I didn’t have any side effects, gastric or otherwise. My energy levels were unaffected and I never experienced any fatigue. I have a toddler and work full time and it never affected either aspect of my life.
As I started quite overweight, I didn’t dive into exercise immediately, but I did start consistently about a month later and have kept that up so far.
My advice would be don’t overdo it. The only enemy of good is better. If you’re an active person- keep it up. If you’re not, start slow and go from there. I’ve settled into a nice routine which I can feel I can keep up (and which I love) - 1 cardio class a week, 1 weights class a week and the other days prioritizing walks and natural movement. It might not sound like much but totally works for me and the time I am able to comfortably dedicate. The worst you can do is go over the top and then beat yourself up when you inevitably are unable to keep up some grueling exercise schedule.
just my two cents!

I so appreciate your two cents.
This is so great to read. Amazing loss, and such a healthy, pragmatic and maintainable approach.

It’s been great to hear so many accounts of little to no side effects, and importantly, it not impacting on your family and work.

Been on it for 16 weeks, lost 20lbs so far. As long as I am sensible with diet I have no problem with exercise, I strength train and have now started running. I feel 100% better, couldn't have run 3 months ago!!

I'm training for a ten km run and trying to lose weight to make it easier. First week after the first Mounjaro injection and I can barely run. My legs are heavy and it's a huge effort. How long did it take before you could exercise again properly? I'm not going to be able to continue taking it until after my race of this side effect doesn't go away

I do body pump twice a week, swim for an hour 3 times a week and walk about 10-14 hours a week at a brisk pace

I go camping/hiking a lot and walk 10-12 miles a day when away

I have had absolutely no problems with energy. I eat 1400 calories a day, and 20 doses in I'm still on 5mg. I stick to a low dose to just enough make my appetite 'normal' instead of excessive, and I'm not chasing high levels of suppression and rapid weight loss. Yes, I'm 'only' losing 0.5-1kg a week, but this is a healthy rate of loss and I don't get side effects. Hopefully I will avoid the loose saggy skin doing this as well, and also keep my muscle tone/mass

If you have dropped your calories right down you will struggle for energy for running. I think you will need to have only a small deficit of calories to be able to run with energy.

Make your last meal before your run substantial and include carbs - whether that is your tea from the previous night or your breakfast. I used to find penut butter and toast gave me energy to keep going. (I wouldn't have a penut butter where it's mixed in oil while on Mounjaro - might upset your tummy).

This is obviously contradictory with cutting calories for weight loss but the two things are contradictory- cutting calories for weight loss versus energy for running, so you need to balance as best you can and refuel before running.

It's had a massively positive impact for me. Before mounjaro I wasn't exercising enough and carrying so much extra weight meant that when I did try to do something it was such hard work I struggled to stay motivated.
Once I started losing weight I got my motivation back and have now been doing regular resistance training (about 4 days a week, mostly dumbells) since January. I am definitely stronger and have visible muscles in my arms so my motivation is now high! I think mounjaro is changing me forever.
I did have a bit of tiredness in the early days but not so much now, in fact I have more energy now. I also make a point to ensure I'm eating plenty of protein.