Weights while on a deficit???

ThePhotojournalist

Do I have to eat at maintenance to lift weights?

grimendale

Absolutely not. Lifting on a deficit is a good idea as it will help you retain muscle mass while you're losing.

JoRocka

um.
no?

depends on your goals.

There are hundreds of thousands of people who lift while on a deficit (including your's truly) you have to be aware that you won't have the same gains- and you might have crappy lift days- but I mean- it's fine. Body builders do it all the time too.

simkinsver

not necessarily. Any form of repetitive movement (when weight/mass is being subjected to it) builds muscle under the right conditions, whether or not you have a deficit. For example, I just reached my weight goal of losing 96lbs in 10 months (by having a 1000-calorie deficit). I also exercised by walking 5-10 KM/day... and in the process now have *really* developed leg muscles.

What you DO have to watch out for, however- is your protein and calcium intake. Protein is needed to build muscle- and the more physically active you are- the more you need of it to build and maintain. If you don't get enough protein- you will *lose* muscle mass as your body cannibalizes it when burning calories.

So long story short- have a deficit if you need it- but make sure you fuel yourself properly, too!

ukaryote

Older people (moi) are subject to sarcopenia, muscle loss due to aging. Eating a deficit speeds up the loss a little bit. Lifting can slow the process, so yes, I lift while on a deficit.

jacksonpt

JoRocka wrote: »

um.
no?

depends on your goals.

There are hundreds of thousands of people who lift while on a deficit (including your's truly) you have to be aware that you won't have the same gains- and you might have crappy lift days- but I mean- it's fine. Body builders do it all the time too.

Agreed.

No, you don't. Eat and lift based on your goals/expectations.

sjaplo

I have been eating at a defecit since Jan 1st and following NROL since Feb. You can definitely make strength gains while on a defecit.

SonyaCele

i'm eating on a deficit right now, and lifting weights to maintain as much as i can of what i just spent the last year overeating to gain.

jgnatca

To get this straight, weight training while on a deficit can help with strength, but it won't help "bulk up" the muscles?

arditarose

jgnatca wrote: »

To get this straight, weight training while on a deficit can help with strength, but it won't help "bulk up" the muscles?

It's impossible to "bulk" up muscles on a calorie deficit. You're just keeping what you already have. Which makes you look hotter than losing it.

JoRocka

jgnatca wrote: »

To get this straight, weight training while on a deficit can help with strength, but it won't help "bulk up" the muscles?

Deficit = weight loss.

There is no magical "fat loss" secret- if you are at a defcit you will lose weight- this will be a combination of fat and muscle.

In order to OPTIMIZE fat loss and MINIMIZE muscle loss- you lift weights- or do some sort of strength training to prevent all your muscles from eloping with the fat.

Bulking- in reference to building true size (which is what bulking means)- can only be done at a calorie surplus.

Often times people will lose body fat- and get significantly more defined- and panic and go OH I BULKED- but you didn't. You just shed some muscle fluff and can see all the muscles you've been working hard at strengthening.

also strength =/= size.

there is a point where yes- you need size- to get stronger but for most people- you can be perfectly strong- beyond what your day would require- without being huge.

Hopefully that helps make sense of it for you.

gothchiq

I have been lifting on a deficit and getting good results. I would say go ahead and do it.

arditarose

gothchiq wrote: »

I have been lifting on a deficit and getting good results. I would say go ahead and do it.

Yaya! Me too. Can't imagine what I'd look like without it.

rybo

JoRocka wrote: »

jgnatca wrote: »

To get this straight, weight training while on a deficit can help with strength, but it won't help "bulk up" the muscles?

Deficit = weight loss.

There is no magical "fat loss" secret- if you are at a defcit you will lose weight- this will be a combination of fat and muscle.

In order to OPTIMIZE fat loss and MINIMIZE muscle loss- you lift weights- or do some sort of strength training to prevent all your muscles from eloping with the fat.

Bulking- in reference to building true size (which is what bulking means)- can only be done at a calorie surplus.

Often times people will lose body fat- and get significantly more defined- and panic and go OH I BULKED- but you didn't. You just shed some muscle fluff and can see all the muscles you've been working hard at strengthening.

also strength =/= size.

there is a point where yes- you need size- to get stronger but for most people- you can be perfectly strong- beyond what your day would require- without being huge.

Hopefully that helps make sense of it for you.

^^^This and to add one more little thing. Often times when a lifting program is started a personwill gain a little wweight and/ or size because of more fluid retention in the muscles. It's ok. This often leads to the OMG I gained muscle on a deficit statement.

JoRocka

^ truth
thank you- LOL_ I tend to forget about bringing that up.