Lifting on a deficit?

madeleineld

Hey guys,
Right now I'm focusing on losing a chunk of weight, but I also want to keep up as much strength as possible. Here are a few things that I already know:
- Fat loss and muscle gain are basically contradictory goals
- Unless you're a total newbie or really obese, it's basically impossible to build muscle on a caloric deficit
- Despite this, it's probably a good idea to strength train even on a deficit, at the very least to prevent as much muscle loss as possible.

My question is--do you guys think it's worth it to pay for personal training sessions while on a deficit? I do really benefit from the sessions; I'm learning a lot, working hard, and really feeling it the next day. But I find that my endurance is not great and I'm not sure I'm going to see any kind of improvement from week to week as I remain on a deficit. My finances are limited, and I'm not going to be able to indefinitely afford paying a personal trainer. Do you guys think I'd benefit more from those sessions a few months in, once I've lost more of the weight, maybe have better endurance, and can potentially bump my calories up a little? I know enough about strength training to do a really basic routine in the meantime to try to prevent muscle loss, but my own workouts are definitely not as awesome as the ones I'm doing with a trainer.

The other option is to keep working out with the trainer for now, and hope that I learn enough from her that when I'm ready to bump up calories and try to build some muscles, I'll be able to do it on my own.

Not sure if any of my stats will be helpful here, but just in case: female, 25 years old, 5'5", starting weight 203, current weight 189.6, initial goal weight around 150, at which point I'll probably stop looking at the scale so much and move on to more fitness-based goals. I'm pretty strong, former rugby player, but my endurance is pretty pathetic right now.

Liftng4Lis

Lifting in a deficit is a very long process. Personally, having been here for 5 months, I would save your cash for when you were done losing and THEN grab the PT.

Wheelhouse15

As a former rugby player you should already have a good foundation for strength training. It looks like you might want to add some endurance training as well but I don't believe you need a personal trainer if you are on a tight budget. You already seem to have a good handle on the need for a caloric deficit and for strength training so I think you have the tools you need to preserve as much muscle as possible already.

You might want to pick up a copy of New Rules of Lifting for Women or similar book for some more programs but I think getting a good lifting partner would work just as well as a trainer for you.

Best of luck.

JeffseekingV

What is your body fat? I'd make sure to measure that now as it will be. Much better measure of progress later on

mymodernbabylon

I would only use a personal trainer for two reasons:
1. To help me figure out the best workout for my needs & teach me the correct form.
2. If I needed the motivation to get to the gym and workout.

It sounds as if you don't need either of those, so I'd hold off on the PT sessions. I've been doing strength training on a deficit and it's keeping me strong and I'm getting stronger (albeit slowly). I'm now trying to find my TDEE so I'm able to lift a bit more.

devenfuentes

On a caloric deficit, when lifting and wanting to keep as much strength as possible, you NEED to lift heavy. Since you're not new to lifting (3 or 4 years of lifting) it's gonna come down to intensity. If you get a PT make sure they're a good one. Having a certificate does not make them knowledgeable by any means

threnjen

I am lifting on a deficit and hired a trainer when I started at the gym. She was invaluable. I had never been to a gym and didn't know how to do any of the powerlifting moves. I've only been doing Stronglifts for a few weeks now after ending my training with her, but I have been making strength gains due to being a newbie.
Working with her was money well spent for me. I don't think the deficit part affects this at all - are you learning how to do the exercises and enjoying it? That is what matters.

If I had to do it again, I would hire her all over again. When I started with her I could barely stand there with the bar on my shoulders, let alone perform a squat with good form.

rybo

From your description sounds like you should keep her.