The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
Weight Training or Cardio First for Weight Loss?
The short answer: both matter equally, but the best approach depends on your fitness level, goals, and energy. For effective weight management UK adults should combine both types of exercise alongside a reduced-calorie diet. Recent research shows that resistance training and cardiovascular exercise work through different mechanisms — neither is universally "first". This guide explains the evidence and how to structure your routine for sustainable results.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
How Cardio and Weight Training Support Weight Loss Differently
Cardiovascular exercise (running, cycling, swimming, brisk walking) burns calories directly during and immediately after activity. A 70kg adult might burn 300–500 kcal in 30 minutes of moderate cardio. Cardio improves heart health, increases daily energy expenditure, and is accessible for most fitness levels.
Weight training (resistance exercises, strength work) burns fewer calories during the session but builds muscle tissue. Muscle is metabolically active — it increases your resting metabolic rate, meaning you burn more calories throughout the day even at rest. Weight training also protects against muscle loss during dieting, which is crucial for sustainable weight loss UK guidelines emphasise.
Combining both is most effective: cardio creates an immediate calorie deficit, while strength training supports long-term metabolic health and prevents the muscle loss that can occur with diet alone. Exercise alone without dietary change rarely produces significant weight loss — both are needed together.
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
Structuring Your Exercise Routine for Weight Loss
If you're new to exercise, start with whichever feels most sustainable — consistency matters far more than perfection. A practical approach: 150 minutes of moderate cardio per week (NHS recommendation) plus 2–3 sessions of resistance training. This combination supports both immediate calorie burn and metabolic health.
Many people find doing light cardio (walking, cycling) as a warm-up before weight training works well — this elevates heart rate and prepares muscles. Others prefer splitting them into separate sessions. Track your progress using our free progress tracker to see what works best for your routine. Remember: the NHS recommends losing weight at 0.5–1kg per week for sustainable results, achieved through the calorie deficit created by both diet and exercise together.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
Should I do cardio or weight training first in my workout?
If combining both in one session, most evidence supports doing weight training first while energy levels are highest, then finishing with cardio. However, if one feels more sustainable to you, prioritise consistency over order. Both contribute to weight loss through different mechanisms — regularity matters most.
How much exercise do I need for weight loss?
The NHS recommends 150 minutes of moderate cardio weekly, plus strength training 2–3 times per week. However, weight loss is primarily driven by calorie deficit — diet accounts for roughly 70–80% of results. Exercise enhances health outcomes and helps preserve muscle during weight loss.
Can I lose weight with just cardio and no weights?
Yes, cardio alone can create a calorie deficit and support weight loss. However, you may lose some muscle alongside fat. Adding resistance training helps preserve muscle mass, increases resting metabolism, and supports long-term weight management — making results more sustainable.
Is walking enough for weight loss?
Brisk walking (3–4 mph) can contribute to a calorie deficit, especially combined with dietary changes. For most adults, it's most effective as part of a mixed routine including higher-intensity cardio or strength work. Even 30 minutes daily of brisk walking is better than no activity.
What's the connection between weight loss injections and exercise?
Prescription weight loss medications like GLP-1 injections are most effective alongside exercise and a reduced-calorie diet — they're not replacements for lifestyle changes. Our free GLP-1 weight loss calculator can help estimate results when combined with physical activity and dietary changes.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.