AVOID "Ozempic Butt" & Keep Muscle NOW!

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What is “Ozempic Butt”?

A common reason some people can get “Ozempic Butt” is from losing weight too fast.

Losing weight too fast could sometimes mean you’re losing both fat AND muscle. Not good.

We want to lose fat, NOT muscle.

Is Ozempic Butt actually caused by Ozempic?

It’s not directly caused by Ozempic or other weight-loss meds.

So how do you prevent it? What if I already have it?

The 2 methods that can help prevent it are getting enough protein and resistance exercises for your butt muscles aka glutes. 

And if you already have it, that’s okay! Everything in this easy-to-follow guide can also help you build your glutes.

Let’s start with the first method:

1. Drink more protein

Why? 

Protein can help build and maintain muscle.

And drinking protein may be easier on your stomach compared to solid foods. Some people find this helpful if they are having digestive issues.

Here are some popular protein drink options: 

• Ready-To-Drink

  • Fairlife Nutrition Plan (My personal favorite)

  • Premier Protein

  • Genius Shot (Juice flavors)

• Powder

  • ON Gold Standard Whey Protein 

  • SEEQ Clear Protein (Juice flavors)

Can I eat more protein instead of drinking it? 

Yes! You can get your protein from solid foods if you prefer.

How do I know if I’m getting enough protein?

If you’re just starting and don’t track protein, the quick and easy way to get enough is to try and make sure you prioritize having some in every meal.

Exact protein recommendations can be different for everyone especially when you factor in activity level, exercise, age, and current body weight.

I recommend you consult with a healthcare professional or nutritionist.

I’m not feeling hungry, how do I have more protein?

You can try drinking protein throughout the day instead of having it all in one sitting.

You can also try having many smaller meals per day.

If you do feel hungry and prefer not to increase your GLP-1 dosage, eating solid protein foods can sometimes help deal with hunger.

Some recommendations:

• chicken or turkey breast

• 93%+ lean ground beef or other meats

• tofu

• egg whites

• nonfat Greek yogurt

• low fat protein bars or snacks (convenient)

These tend to be high protein, low calorie options.

They’re also low in fat, which helps if high-fat foods cause medication-related nausea.

Will I gain weight if I’m having more protein?

If you’re currently losing weight but want to keep your muscle, you can consider swapping some non-protein foods with protein foods or drinks.

If the swaps end up being around the same amount of calories there’s a good chance you’ll still be making progress.

How many days per week do I have to eat protein?

Start with what you can do consistently, then gradually increase until you're getting enough protein daily.

It’s okay to miss a few days here and there. Just try not to make a habit out of it.

2. Glute exercises

Why? 

Doing glute exercises, specifically resistance exercises, can give your body a reason to keep your glutes instead of lose them.

Resistance exercise in simple terms is moving heavy-ish stuff with your muscles.

How do I start doing glute exercises?

Here’s a sample plan to get you started:

1. Pick an exercise method
(in order from lowest to highest commitment):

• Home workouts

  • Search “5 min glute home workout no equipment” on YouTube then pick one that looks fun and is safe to do

  • If you have equipment such as dumbbells or bands you can include that in your search

  • Other things to consider adding to your search are standing workouts, floor or mat workouts, knee friendly

  • You only need 5-10 minutes to start

• Commercial gym

  • Search “beginner glute gym workouts” on YouTube

  • If you know someone who works out at the gym, ask for help

• Small Classes (community-based)

  • Strength & Conditioning

  • CrossFit

  • Anything that does resistance training or exercises is an option. And look for beginner classes if they have any.

  • My local gym has a class called “Big Booty Boot Camp,” specifically to help people build their glutes. The gyms near you might have a similar class.

• Personal training or coaching

  • Commercial gym

  • Private gym or studio

2. Consider starting with 1-2 days in the week and the exact time you can commit to exercising.
Put it in your schedule.

• The days can switch from week to week if you don’t have a static schedule. The important part is sticking to it.

• Twice is better than once, once is better than none

• You can mix and match exercise methods

3. Stay consistent

• Feel free to switch things around and try other types of exercise methods

• Try to be flexible with your exercise schedule, it can help with staying consistent

1 to 2 days per week doesn’t sound like a lot. Is it enough?

Yep, beginners don’t need much and that’s a good thing. 

If it starts to feel too “easy” you can consider increasing the amount of time spent exercising, days, or intensity. Make sure to get rest days!

Do I have to eat more protein AND exercise?

Nope, not at the start. But doing both will help a lot. 

I recommend starting by getting enough protein. It’s easier and something you can do right now. 

Then when you’re consistent with it, try the sample exercise plan above.

And that’s it, you’re on your way to avoiding the dreaded “Ozempic Butt!”

Thanks for reading!

P.S. Remember to consult with your healthcare provider before making changes to your diet, exercise, or medications.

P.P.S. I show people how to get better results while on weight-loss meds for free.
Click here to join Beyond The Shot.