Keep what you built.
Weight loss on these medications is fast, and some of what comes off is muscle rather than fat. That part isn't automatic to get back. Three sessions a week, one piece of equipment, twelve weeks — this is the work that decides how much of your strength you keep.
May be eligible for HSA or FSA reimbursement with a Letter of Medical Necessity from your prescribing clinician.
Enter your access code
Enter the code you were given. It's not case sensitive.
HOLD is a general fitness program. It is not medical treatment, it does not replace anything your prescriber has told you, and no one here diagnoses or manages medication.
A few questions first
Answer honestly. A yes doesn't mean you can't do this — it means you clear it with your doctor first, which takes one conversation.
Assumption of risk
What this is. HOLD is a general fitness program built for healthy adults. It provides resistance training sessions and general nutrition information. It is not medical care, physical therapy, or medical nutrition therapy, and it is not tailored to your medical history, medications, or lab results.
Who provides it. The Risk Manager is a certified personal training practice. It is not a medical provider. No one delivering this program is your physician, nurse, or dietitian, and nothing here diagnoses, treats, or manages any condition or medication.
If you are under medical care. Nothing here replaces your doctor's guidance. If you are taking a prescription medication, keep following the instructions you were given — this sits alongside that care, never in place of it.
Risk. Exercise carries risk of injury and, rarely, serious harm. Water-filled equipment shifts during movement and demands balance and control. You are choosing to participate, unsupervised, and you accept that risk.
Stop and get help for chest pain or pressure, dizziness or faintness, unusual shortness of breath, or sharp joint pain.
You agree to train within your ability, to stop when something is wrong, and to release The Risk Manager and the recommending practice from claims arising from your participation, to the fullest extent permitted by law.
Fill the tank to about 13 lb
Roughly a third full. Start lighter than you think you need — water that moves is harder than a dumbbell at the same weight, and the first two weeks are about learning to control it.
The only rule that matters
Three sessions a week, every week. Consistency beats intensity here by a wide margin, and it is the one part of this you fully control. A short session you actually do is worth more than a hard one you skip.
Progress
Sessions are what you control. The scan numbers are what they add up to.
Body composition
Enter what your scan tells you. If you don't have a scan, leave this alone — it isn't required to do the program.
Lean mass optional — if you leave it blank it's calculated from weight and body fat.
Start over
Clears every session and scan stored on this device. It cannot be undone.
Movements
Every movement has two notes: what your body does, and what the water is telling you. The second one is why this tool works.
Protein, in ranges
General information, not a meal plan. Your prescriber and, if you have one, a registered dietitian own the individual version of this. What follows is the same guidance that applies to any adult doing resistance training while losing weight.
Why it comes up constantly
Training gives the body a reason to keep muscle. Protein gives it the material. Neither one works well without the other, and appetite suppression makes the second one easy to under-do without noticing.
The general range
Published guidance for adults doing resistance training during weight loss lands somewhere between 0.6 and 1.0 grams of protein per pound of body weight per day. Higher end of that range if you're losing quickly.
Work out where you land, then check what you're actually eating for three days. Most people are surprised, and the gap is usually at breakfast.
Spread it out
Roughly even amounts across three or four meals does more than the same total crammed into dinner. On a small appetite that usually means protein first on the plate, before anything else fills the space.
Easy sources when nothing appeals
Greek yogurt, cottage cheese, eggs, shakes, tuna, rotisserie chicken, edamame. Liquids often go down when solids won't, which matters on the days after a dose.
If a shake is what makes the number reachable, any protein powder that gets you to your range works. We don't sell one and we earn nothing on one — pick whatever you'll actually drink.
Before you add any supplement
Protein powder is food. Anything beyond it — vitamins, minerals, anything marketed for digestion, energy, or weight — goes past what we do here, and some of it interacts with medication. That conversation belongs with your prescriber, not with us.
Take this to your prescriber if
You're consistently unable to eat, you're losing weight faster than they expected, you feel weak or lightheaded regularly, or you have kidney disease or any condition where protein intake is medically managed. Those are their calls, not ours.
About HOLD
What the program is
Twelve weeks, three sessions a week, one piece of equipment. Weeks one to four build the movement pattern at a light fill. Weeks five to eight add load and rounds. Weeks nine to twelve hold the load and add control. Every session is guided on screen with a timer.
Who delivers it
The Risk Manager is a private fitness practice in Northbrook, Illinois, specializing in clients on weight-loss medications. Certified through NASM, ACSM, ACE and Precision Nutrition, including NASM's specialization for weight-loss medication populations.
Not a physician, nurse, or dietitian. Nothing in this program diagnoses, treats, or manages any condition or medication.
If you are under medical care
Nothing in this program replaces your doctor's guidance. If you are taking a prescription medication, keep following the instructions you were given — this sits alongside that care, never in place of it.
Your information
Everything you enter — sessions, scans, your name on the waiver — is stored in this browser on this device. It is not sent anywhere and it is not shared with your prescriber. Clearing your browser data erases it.
Questions
paul@riskmanagerfitness.com