The point of working out on a deficit?

Jbarbo01

I've lost 25 lbs in six months just tracking consistently and eating healthier foods. I have not been exercising almost at all, except sporadically. So my body is now looking much slimmer but flabbier. I've read and confirmed with trainers that you cannot physically gain actual muscle on a deficit (though I know you can gain strength), and I have 18 lbs to go so should I start working out now or just wait until I hit goal and eat more clean foods then and gain the muscle back that I lost?

stevencloser

If you worked out you might not look flabbier now. It helps preserve the muscle you have. Also raises your metabolism a bit so you lose more on the same diet or are able to eat a little bit more and lose at the same rate.

ndj1979

start working out now ..

look into new rules of lifting for woman, or stronglifts 5x5 or something like that ....

I would build a program around compound movements - squats, deadlifts, pull ups/chin ups, overhead press, etc, and since you still have 18 pounds to lose maybe mix in few cardio days...

I_Will_End_You

You can't gain muscle mass in a deficit, but you can maintain more of it. When you're eating in a deficit, you lose fat AND muscle. Working out (lifting weights) helps to keep more of the muscle you have. So start now, because it's very difficult to gain muscle. You'll be better off retaining what you have.

malibu927

Calorie deficit=weight loss, exercise=fitness. Start lifting now to prevent looking "skinny fat" when you reach your goal.

Jbarbo01

Okay thanks everyone! It sounds like there is hope for tone even if you can't build muscle while still eating at a deficit.

rileysowner

You should have started working out long ago as it would have maintained your muscle mass, and it is much more difficult to put muscle back on than it is to lose it. In short, start working out now or you will still look flabby when you get to your goal weight.

SingRunTing

You can't build muscle in a deficit, but strength training while losing helps you retain more muscle.

Need2Exerc1se

Jbarbo01 wrote: »

Okay thanks everyone! It sounds like there is hope for tone even if you can't build muscle while still eating at a deficit.

Yes, sure there are. But even if there weren't, exercise has health benefits beyond weight control. Fat, slim, or somewhere in between, we should all exercise regularly.

cwolfman13

why wouldn't you work out? Exercise is for fitness...diet is for weight control. The point of working out isn't weight loss or weight control (although it can help make things easier)...the point of exercise is improved fitness and overall health and well being.

While you may not gain appreciable muscle in an energy deficit, resistance training will help preserve the muscle you do have...it will also tighten up those fibers so that your existing muscle will be firmer and more defined when you shed the fat. In the absence of resistance training, you're burning muscle along with fat...hard to have that "toned" look when you're burning up that commodity.

db34fit69

I exercise more so that I can EAT MORE! I love eating!