weight lifting in calorie deficit
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Make sure your diet includes protein, that is really important in maintaining your muscle mass. I work with weights and do a lot of resistance exercise to tone muscles, dropped a couple of sizes but my weight is basically unchanged - although I am more energetic, and I feel "lighter". Muscles are more dense/heavier than body fat.
I think it is really how you feel and how you want your body to look that at the end matters the most. Still a lot of fat to burn, but I am making darn sure not to lose the toned muscles (arms, legs) that I got by exercising!
Yep - gotta be honest. I *love* my muscles. I love the whole experience in the weight room, too. But the purpose behind (ironic ... wait for it) all this full-body lifting is to avoid injury while running longer distances. I have found that as I get older, my back is not interested in carrying me much further than about ten miles without complaining. So ... I am trying to change my routine, strengthen my glutes, yada yada yada. I'm excited about it. And ... really ... I appreciate your input. I'm not a newbie to exercise, but I am to lifting. I'm also much more responsible this time around about making sure I have the right balance of nutrients - enough protein, etc.0 -
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So use about half the weight you've been using just to practice your form, then slowly work the weight up until you find a weight that allows you to maintain your form. ...
I love this! If you saw my silly, little bar with 15 pounds on each side among all those big guys' lifts today ... no one pointed and laughed, though. But absolutely - I hear you. You are right. I will be careful about my form and not get too excited to add weight.
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But - and I'm just trying to understand - if I am truly in a deficit, I shouldn't be able to gain muscle. Right? So weird to me.
technically true, it is very very hard to gain muscle with a deficit from your maintenance, BUT it is possible, and that's a whole different story, genetics, etc.0 -
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Just only want to say that this thread clarified more for me in one reading than soooo many other threads on similar subjects combined. Thank you thank you!0
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IamUndrCnstruction wrote: »Just only want to say that this thread clarified more for me in one reading than soooo many other threads on similar subjects combined. Thank you thank you!
Great news! I agree - very helpful!0 -
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So use about half the weight you've been using just to practice your form, then slowly work the weight up until you find a weight that allows you to maintain your form. ...
I love this! If you saw my silly, little bar with 15 pounds on each side among all those big guys' lifts today ... no one pointed and laughed, though. But absolutely - I hear you. You are right. I will be careful about my form and not get too excited to add weight.
I will say that I sometimes practice form at home in the bathroom if I've been struggling a bit, just to make sure that my form is still fine. Usually I get off days due to how I've been sleeping, warming up, and eating before my workout.
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So use about half the weight you've been using just to practice your form, then slowly work the weight up until you find a weight that allows you to maintain your form. ...
I love this! If you saw my silly, little bar with 15 pounds on each side among all those big guys' lifts today ... no one pointed and laughed, though. But absolutely - I hear you. You are right. I will be careful about my form and not get too excited to add weight.
I will say that I sometimes practice form at home in the bathroom if I've been struggling a bit, just to make sure that my form is still fine. Usually I get off days due to how I've been sleeping, warming up, and eating before my workout.
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Holy Moses ... update. I overdid it. My low bad is a mess this morning. LOL ... at least it feels like sore muscles and not pulled muscles - but wow, that sneaks up on you! Wish me luck running today!0
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You guys have helped me to understand that I don't build muscle while in a calorie deficit. As I was doing my squats, deadlifts and bench presses (yes - I did them all today!!!), it occurred to me ... WHY am I doing this? LOL ... I know this sounds like a crazy question with an obvious answer, but I'm working really hard to build muscle (or tighten the ones I have or something) - but I'm trying to lose about ten pounds right now. I'm a runner (about 5x/week). So ... should I wait to do the full-body lifts until I am at my maintenance weight? TIA, MFP friends. I appreciate your insight.
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