实测：使用司美格鲁肽减重，做有氧运动并非越多越好！

Core Viewpoint - GLP-1 receptor agonists, particularly Tirzepatide and Semaglutide, show significant weight loss effects, but the importance of resistance training alongside aerobic exercise is often overlooked, leading to potential muscle loss and metabolic decline [2][6][8]. Group 1: Drug Mechanism and Weight Loss - Tirzepatide demonstrates a dual-target mechanism by activating both GLP-1 and GIP receptors, resulting in an average weight loss of 22.5% (24 kg) over 72 weeks, while also improving metabolic issues like fatty liver and insulin resistance [6]. - The combination of resistance training and aerobic exercise has been shown to outperform the use of Tirzepatide alone in improving cardiovascular function and muscle strength [4]. Group 2: Importance of Resistance Training - Resistance training is crucial for maintaining muscle mass and metabolic rate during weight loss, as muscle tissue burns approximately 13 kcal per kg daily [7][10]. - Clinical cases indicate that individuals relying solely on aerobic exercise may experience muscle loss and decreased metabolic rate, emphasizing the need for a balanced exercise regimen [12]. Group 3: Metabolic Adaptation and Weight Regain - Users of GLP-1 medications may face a 10% decrease in basal metabolic rate after discontinuation if muscle mass is not preserved through exercise, increasing the risk of weight regain [8]. - The American College of Sports Medicine (ACSM) stresses the necessity of combining medication with exercise to avoid adverse health effects from weight loss [8]. Group 4: Recommended Exercise Protocols - ACSM recommends a combination of moderate aerobic and resistance training, suggesting 3-4 sessions of low to moderate intensity aerobic exercise per week, alongside 2-3 sessions of resistance training [15]. - Individualized adjustments in exercise intensity and frequency are essential to prevent excessive energy expenditure and potential adverse effects [16]. Group 5: Nutritional Considerations - Users of GLP-1 medications should consume 1.6-2.2 grams of protein per kg of body weight daily to support muscle synthesis, with a focus on high-protein meals to minimize muscle breakdown [19]. - A higher protein intake has been associated with less loss of lean body mass during weight loss compared to lower protein diets [19]. Group 6: Conclusion - The integration of GLP-1 medications with a scientifically designed exercise and nutrition plan is vital for effective weight management, aiming for sustainable health outcomes without adverse effects [20].