{"product_id":"protect-your-muscle-glp-1-weight-loss-workout-program-3-days-a-week-pdf-tracker","title":"Protect Your Muscle — GLP-1 Weight-Loss Workout Program, 3 Days a Week (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eLose the fat. Keep the muscle.\u003c\/p\u003e\n\u003cp\u003eWhen 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.\u003c\/p\u003e\n\u003ch3\u003eWhich program fits you?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eProtect Your Muscle\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. The resistance training that keeps muscle while you lose weight — built for low-energy days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYour First 12 Weeks\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— brand new to lifting and want the full beginner's plan? Start here.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStrong For Life (40+)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— over 40 and want joint-friendly strength for the long haul? That's this one.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 61-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e36 workouts\u003c\/strong\u003e, written out set by set — just follow the page\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuilt for low-energy days\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— short, focused sessions you can finish when appetite and energy dip\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single exercise\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA home option and a machine option\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every movement — train anywhere\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSteady, trackable progress\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— proof your strength is holding as the weight comes off\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, warm-ups, recovery \u0026amp; how to train through a fat-loss phase\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Foundation\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· groove the movements and build the base\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Build\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· add just enough to keep your muscle working hard\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Retain\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· hold your strength as the scale keeps dropping\u003c\/li\u003e\n\u003cli\u003eEvery exercise has a home option and a machine option\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAnyone losing weight on a GLP-1 who wants to protect muscle while the fat comes off\u003c\/li\u003e\n\u003cli\u003eAnyone in a hard fat-loss phase who wants the weight they lose to come from fat\u003c\/li\u003e\n\u003cli\u003eHome or gym trainers — every move has an option either way\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 61-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 36 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Short sessions built for low-energy days\u003c\/li\u003e\n\u003cli\u003e✅ A home option and a machine option on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhy do I need to lift while losing weight?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eRapid 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eI'm on a GLP-1 and my energy is low. Can I still do this?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDo I need a gym?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNo. Every exercise has a home option and a machine option, so you can train at home or in a gym.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eThree days a week. Follow the page. Keep the muscle you worked for.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854595969343,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_8bbb078e-fd9e-427f-a41d-c45cd619d6a4.png?v=1785713788","url":"https:\/\/www.chalkperformancetraining.com\/products\/protect-your-muscle-glp-1-weight-loss-workout-program-3-days-a-week-pdf-tracker","provider":"CHALK Online","version":"1.0","type":"link"}